Men's Health UK

WEIGHT LOSS NUTRITION

P41 HIT THE BOTTLE P19 WAKE UP YOUR FAT BURNERS P22 SUCCUMB TO THE BEET

Muscle gains looking watered down? Take this common sleep-boosting Beetroot is a veritable superfood. Here
A smarter hydration plan can help supp to boost fat loss. Pop and drop are four ways to make it delicious, too

P58 BUILD ANY BODY IN 20 MINUTES P21 SHORT AND SWEET P33 WHAT’S COOLER THAN BEING COOL?

Time is not your enem y. Your problem is Blast through 100kcal in the time it takes The nutritional potency of frozen food
a lack of strategy. This is how even quick to brew your morning coffee with this is often underestimated. Here are the ice
workouts can deliver supersized results bodyweight-only fitness “snack” cold facts on what’s best for your body

P118 ADAPT AND OVERCOME P127 BACK TO THE OLD SCHOOL P138 WHEEL OF FORTUNE

Until the gyms reopen, make this low-kit, Assess your grit with the burpee bleep
three-part programme your go-to test. You won’t thank us for this one...

HEALTH FITNESS

P25 THE GIFT OF THE JAB P12 GEN C VERSUS BOOMER P26 CHAMPION PHYSIQUE

Not sure how the COVID vaccine works? We recruited a south London schoolboy UFC alpha male Kamaru Usman on his

Our primer gets straight to the point to investigate intergenerational inequality winning combo for a ring-ready body

P29 REACH A RIPE OLD AGE P37 ARE YOU LISTENING? P30 ENTER SANDBAG

Forget serums and night creams. Here’s Ignore the moody teen clichés – your The most cost-effective way to turn any
how switching up your breakfast can kids want and need to talk, says mental home workout into a strongman event,
make growing older sweet, not sour health campaigner Jonny Benjamin these are the 10 best sandbag exercises

P49 STAY CALM TO CARRY ON P66 UNIVERSITY CHALLENGED P45 SUPERCHARGED CARDIO

Meditate your way to a more robust How Britain’s students have had their Saddle up for more stamina with the bike
immune system and transcend illness futures derailed – and what comes next that does just enough work for you

4 MEN’S HEALTH

IN THIS ISSUE

A LIFELINE TO A GENERATION IN NEED

THESOCIAL
ADVANTAGE

p94

ON THE COVER

P50 MAT FRASER EXCLUSIVE P82 WORK LESS, DO MORE P117 IN PRAISE OF BICEPS COVER CREDITS
PHOTOGRAPHER
The CrossFit champion is Why ditching pointless Curls are not a crime. Here’s PATRIK GIARDINO
ready to hand over his crown. Zoom calls and taking Fridays why pumping up your guns CLOTHING NIKE
But what next to conquer? off is the new way to get is not a vain pursuit, plus MODEL MAT FRASER
ahead in your career how to do it right
P12 YOUNG GUNS
P88 LOSE 5KG IN 5 WEEKS P74 NO-STRESS COOKING
This issue was guest-edited
by the COVID Generation, If lockdown has left you feeling From mood-lifting cassoulet
kicking off with an interview less than your best, we get it. to anxiety-assuaging tacos,
by 17-year-old Ibrahim Aires Cut excess weight the smart this is real comfort food
way with our experts’ advice

THE EXPERT PANEL EDITOR IN CHIEF

BUILD THE FUTURE YOU DESERVE WITH THEIR SMART ADVICE TOBY WISEMAN

DEPUTY EDITOR CREATIVE DIRECTOR EDITORIAL BUSINESS MANAGER

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EDITOR EDITOR (PRINT AND DIGITAL)

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EDITOR’S LETTER

GENERATION C DOESN’T HAVE TO BE A LOST ONE

Towards the end of last summer, uncommunicative, disconsolate,
demotivated – and yes, I know that’s
we published a piece by Will Self EDITED B part of a teenager’s job description,
arguing that of all the groups whose Y but it’s more than that. I worry about
GE his mental well-being more than
livelihoods had been destabilised anything else at the moment.

by the pandemic, young adults It’s all too easy to feel helpless,
so it’s equally important to recognise
represented the hardest hit. With their C privilege when you have it. Prescient
though our Generation C story
education disrupted, qualifications NERATION might have been, it’s simply not
invalidated, prospects dashed, rites the Men’s Health way to sit smugly
on gloomy prognostications, however
of passage denied – and incarcerated pertinent. We may have predicted the
challenges facing this demographic,
in bedrooms across the country, but what did we intend to do about
them? This issue is our response.
forced to interact virtually at a time
Raising awareness of a situation
when coltish exuberance should be at is important but its effect is limited.
So, rather than just talking about the
its peak – the COVID-19 generation problems facing Generation C, we
decided to talk directly to them. More
would suffer disproportionately. than that, we made an effort to recruit
young adults – and pay them a proper
“Is it any wonder that the young fee – to talk directly to you. Men and
women between the ages of 17 and 23
have become disaffected?” asked Self. have been involved in the production
of this magazine throughout, from
“Is it any surprise that there has been writers and interviewers to personal
trainers and scientific researchers.
an upsurge of illegal raves and civil
To kick things off, 17-year-old
disobedience in places inhabited by Ibrahim Aires – a former Men’s Health
cover star and a leading voice in our
furloughed students? How can we “Male Mental Health: The Next
Generation” feature from 2019 –
expect a generation of young men, interviews 65-year-old David Willetts,
the president of the Resolution
who have been taught and bombarded Foundation, about intergenerational
inequality. Willetts, of course, was the
with the prices of everything, to Conservative minister responsible for
universities who proposed that tuition
understand the value of anything, fees be raised to their current level.
Ibrahim doesn’t let him elide this fact.
including their own lives?” Later on, in an impressive piece of
reportage, editors of the student
It was a prescient critique. Its central newspaper Exeposé deliver a stark,
thought-provoking account of
position continues to be borne out university life on hold in lockdown.
Elsewhere, Guardian Scott Trust
by emerging evidence. Research Bursary journalist Alex Mistlin
repudiates Gen X orthodoxy and
published in February by the non- makes a compelling case for social
media as a positive force and a boon
profit organisation ImpactEd showed for our psychological health.

that GCSE pupils were the least In short, this is an issue produced
by Generation C for Generation C – oh, and you.
engaged in schoolwork and had the After all, aren’t we all supposed to be in it together?

lowest learning and well-being scores. TOBY WISEMAN, EDITOR IN CHIEF

Government research into how the

pandemic has affected students in

higher education found that 53% of

students were dissatisfied, with many

reporting lower levels of purpose and

happiness and higher levels of anxiety.

Meanwhile, a recent survey by a

money advice website found that

university students have wasted

nearly £1bn on empty rooms because

of coronavirus restrictions.

This is a situation that will worsen

before it improves. True, at the time

of writing, there is much to be hopeful

about: 25% of the UK population has

received at least one vaccine dose; the

daily rate of COVID-19 cases has fallen

to a fifth of that in mid-January. But I’m

still writing this two months into the

third lockdown with many weeks left.

My adolescent son is on half-term –

not that this makes much difference

to his life, because he’s still spending 23 hours

a day in his room, albeit many of them unconscious.

He’s due to sit GCSEs in 18 months, though no

one seems sure whether that will happen. He is

MEN’S HEALTH 9

RORY ALLEN CAMERON BISSETT OLIVER CLARKE BRYONY GOOCH NICK POWELL IBRAHIM AIRES
After qualifying as Bissett has a Master’s Strongman English student Powell studies An advocate for

a PT last July, Allen degree in biochemistry competitor Clarke Gooch is an editor at politics at Exeter youth mental health
started his first job in from Oxford University, achieved a level-3 Exeter University’s University, captains services, 17-year-old
the fitness industry where he conducted PT qualification last Exeposé newspaper. the Rugby league Aires was a cover star
at Training Space, his research at the September and now On page 66, she and team and edits the of our June 2019 issue
Essex, later that Jenner Institute’s works at Hertford- her fellow students sports pages of and a leading voice
month. Despite the outbreak and emerging based gym Maverick Powell, Bell and Syme Exeposé – a job that in our feature “Male
challenges posed by pathogens lab – the Strength. “It’s been report on the daunting combines his two Mental Health: The
the pandemic, he has home of AstraZeneca’s a tough time to start hurdles now facing biggest passions. He Next Generation”.
never looked back. COVID-19 vaccine. as a PT,” he says. Generation C: “The hopes to establish He hopes to study
He worked alongside Now a researcher “I’ve mostly had to link between higher a career in sports marketing and later
our fitness editor, with a focus on the train people outside education and social journalism while work in advertising. On
Andrew Tracey, to novel coronavirus, in a field!” On page mobility feels a little continuing to page 12, he interviews
put together this he talks you through 117, he offers his flimsy when you’re play rugby at an David Willetts about
month’s issue. Find the process from top tips for building completing your amateur level. COVID-19’s impact
him at @roryallenacm. first jab to immunity boulder-like biceps. degree from your on intergenerational
on page 25. bedroom,” she says. inequality.

10 MEN’S HEALTH

This issue is brought to
you by Generation C
There’s rarely been a harder
time to be young, but this
generation holds a wealth
of talent that must not go
untapped. From PTs to
aspiring reporters, meet
our junior recruits

KAMILA BELL JACOB EMERSON ALEX MISTLIN PETE SYME ROBBIE LUBOYA
A print editor at Having started his Guardian journalist English student Trainer Luboya

Exeposé alongside career as a kitchen Mistlin writes that Syme is the deputy has been working
Gooch, Bell is porter, the 23-year- social media can editor of Exeposé. as a fitness model
an international old Emerson is be harnessed as a Despite the chaos for a year and a half.
relations student now sous chef at tool for meaningful caused by the “Grabbing new
at Exeter University, Quo Vadis in Soho interaction (page pandemic, he opportunities has
where she is now – home of the iconic 94). “It’s too often says that working been difficult,” he
in her final year. smoked eel sandwich covered by older, on the student paper says. “Last year was
Away from her – under executive more privileged has given his life at disruptive in terms of
studies, Bell lives chef Jeremy Lee people who don’t university a sense of career progression.”
in Bournemouth and head chef Doug fully appreciate purpose. He aims to But he also feels
and can generally be Sims. “I love using how revolutionary pursue journalism that the events of
found paddleboarding local, seasonal it can be in granting after graduation. recent months have
along the coast. British produce,” marginalised people sharpened his focus.
he says. He shares access to information You’ll find his deft
the tools of his trade and social bonds,” demonstrations
on page 34. he tells us. on page 58.

MEN’S HEALTH 11

GenerationTheAgesOfMan
Today’s young men are at a disadvantage
financially – with many of the opportunities
them. South London teenager Ibrahim Aires
the president of the Resolution Foundation
common ground can they find? Men’s Health

I’ll start by introducing myself. I’m 17, Another example is the way the
and I go to the Oasis Academy South exam system works. There’s more
Bank sixth form. I’m a confident pressure now, and it’s unrelenting. In
person, and I would also describe my day, the system was more tolerant.
myself as resilient. I want to go to I messed up my A-levels, but it didn’t
university and study marketing. really affect my route into university.
Ultimately, I’d like a career in The environment you’re in is tougher.
advertising. But we’ll see. Aires: I agree with you. I also feel like
Willetts: So, you’re 17 and I’m 65. One there is more inequality within the
of the things I’ve grown more and more school system. Not everyone gets the
worried about is that life is tougher for same chances. How has the world
your generation than it was for mine. of education changed?
I think we’re letting you down. Willetts: The pressure on your A-level
Aires: How is your generation letting grades is greater. In some ways,
mine down? education standards have increased.
Willetts: One measure is that it used But my sense, speaking to young
to be much easier to get on the housing people now, is that an awful lot of their
ladder. When I was in my twenties, activities lead up to some sort of exam.
there were lots of houses being built, In the past, schools weren’t under
and the assumption was that if you got quite so much pressure to turn
a decent job with a decent wage, you’d everything into a measured result.
be able to put down a deposit. When Aires: For a lot of people, the only
I tell my kids that I bought a flat in purpose of A-levels is to help them get
Clapham for £30,000 when I was 25, into university. But due to the pandemic,
they can’t people have seen a slump in their
believe grades. They worry that they won’t be
that’s what good enough. And once a teenager
the world becomes demotivated, school just
was like. becomes a burden. I don’t think school
should feel like a burden to anyone.
Ibrahim Aires, 17 Willetts: The more that schools can
An advocate for keep in touch with their students, the
youth mental more they can keep them motivated.
health services, And I know that some kids from poorer
Aires has been backgrounds don’t necessarily have
on the cover of a laptop, so, for them, staying in touch
Men’s Health in is tough. How easily have you been able
our feature “Male to continue studying during lockdown?
Mental Health: The Aires: Our school prepared for it.
Next Generation”. Everyone got a laptop. But I feel like
my school is a special case. It put in an

EDITED BYC
GE
Gains NERATION
– socially, mentally, professionally and
enjoyed by previous generations denied to
knows this all too well, and David Willetts,
think tank, is in agreement. But how much
pits Generation C-er against Baby Boomer

Illustrations by Ben Kirchner

I heard about how the pandemic meant

effort to make sure everyone was in the employment was falling. I thought, I don’t want

online lessons. But I don’t hear a lot to get into a lot of debt and then not find a good

of teenagers saying the same things. job. That’s something that young people do

I don’t think it was ideal for anyone. think about: student debt. But ultimately,

My house is quite loud. You miss I made the decision to go.

what teachers are saying. There are Willetts: Of course, there are other routes. There

other difficulties, too, like connection are apprenticeships and vocational training. But

issues. But because I’m in the last year for many young people, the most transformative

of school, I’m thinking about my future. experience is to go to university. The vast majority

Younger kids aren’t of young people who do so

always thinking about “A lot of schools don’t regret it. Although
theirs. They go to school don’t provide the virus has affected
to see their friends. people’s job prospects,
Without that, they just regardless of their

switch off. I imagine the mental health education, it’s even worse
younger years struggled services – they if you’re not a graduate.
more than mine did.
Look, I was the minister
Willetts: What A-levels can’t afford it” for universities who brought
are you doing? in the £9,000 fee. But you

Aires: Economics, Aires don’t pay it up front. You pay
psychology and history.
it back afterwards, if you’re

When I picked them, in a well-paid job, through

I didn’t know what career I wanted. So a higher rate of income tax. If any young person

I picked subjects that are broad, that was put off going to university by the thought

could open the doors into university. that they couldn’t afford it, that’d be a tragedy.

Willetts: People sometimes ask me Aires: With the implementation of degree

what they should study, and I always apprenticeships [in 2015], I did think about

say the most important thing is to study

something you’re genuinely interested

in, because then you’ll stick with it.

You don’t need to know what you want David Willetts, 65

to do for a career at the age of 17. I didn’t The former MP

decide that I wanted to be an MP until wrote The Pinch:

I was in my late twenties. How the Baby

Aires: I did think about other options, Boomers Took

like an apprenticeship. I weighed it up. Their Children’s

A lot of my teachers say that university Future. He also

was the best time of their lives. But introduced the

when I was really demotivated at 2012 rise in

school, I wondered, “What’s the point?” tuition fees.

that, too. It’s sort of a middle way. When they get lots of different pots of money
that they have to use for a specific
I applied to my universities, I made sure Willetts: I think it’s a great campaign that Men’s purpose. They used to say this to me
when I was in government: “Please,
all of them had a placement scheme. Health got involved with [“Male Mental Health: give us one budget and the freedom
to manage it how we think best.”
But young people aren’t always that The Next Generation” in 2019]. The suggestion Aires: Schools have a lot of pressure on
them to produce good grades. If schools
informed about their options. that, as part of the Ofsted assessment of a school, have a choice, a lot of them will pump it
into improving grades.
There are also a lot of boys who feel it should be looking at mental health provisions Willetts: That’s a very powerful point.
Aires: I’d like to talk a bit about politics.
like A-levels aren’t going to work for is a very good idea. The other thing is whether A lot of people my age have a very
negative view of our government. I
them, and that they need an income. So the network of other activities you’re involved also don’t see a lot of young people
in parliament. I don’t think we have
they drop out of school. And because of in, such as sports clubs, could be a source of anyone who can represent us. I don’t
hear a lot of people my age saying they
the pandemic, it’s difficult to get a job. mental health advice. Where do you think it

Willetts: There used to be the “teenage would best be delivered?

job” – everything from a newspaper Aires: I feel like in school [is best]. But the

round to helping out at a shop on pandemic sort of stopped that. To be fair, a lot of

a Saturday. It does look as if there are schools don’t have mental health services because

fewer teenagers doing some kind of they can’t afford it. I feel like the government

work while studying. Some people should ensure that they can. Especially because

would say that’s a good thing. of what we were talking about, how everything is

Aires: In my area, some young people so exams-based. It’s a lot of pressure, particularly

join gangs or start selling drugs. With if you come from a lower-income family. School

the pandemic, I worry that more people is some people’s only way out.

will drop out of school and turn to that Willetts: Clearly, you could imagine

lifestyle. Boys don’t want to ask their having more funding for

parents to buy them the Child and

things, because a lot of “I really think Adolescent Mental
them aren’t wealthy. that schools Health Services
I really think that schools [CAMHS],
can stop people from which is what’s

joining gangs. And I think can help stop supposed to
if teenagers had another people from help. But it
way to make a bit of joining gangs” can’t meet
money, it would keep the demand.
them in school. The other way

Willetts: A lot of the jobs Aires is teacher
that young people do are
training,

“contact jobs” – in a shop, so that

helping out in a pub or restaurant. And teachers are trained to

those are the sectors that have been recognise a problem

worst hit by the virus. There are various and know how to help.

protections through the furloughing Aires: But what if schools

scheme, but that’s really for people who can’t finance it? There’s

are a bit older, who have a full-time job. an opportunity cost:

You’re setting me thinking… It’s an they’re going to have to

interesting challenge. You could let go of other services

imagine a school linking up with local or equipment.

employers to find practical jobs that Willetts: There’s no right

someone could do for a few hours on answer. One argument is

a Saturday. Maybe that would stop that schools should have

people getting into trouble. a budget and run it the way

Aires: I also want to talk about they think is best. Quite often,

mental health. I’ve used services head teachers say that one

like Place2Be [a provider of in-school of their frustrations is when

counselling]. How do you think we

can help more boys and young men

receive that additional support?

Especially given the financial stress,

the school stress – all the stuff they’re

not speaking up about. Boys are

traditionally stubborn when it comes

to talking about mental health.

14 MEN’S HEALTH

The Ages Of Man

want to get into politics. Some people like young people have been particularly
think they can’t get into it.
difficult, especially if you’re moving badly affected. One of the reasons why we
There’s a sense that the youth and
the government are in competition, around a bit. It is unfair. think this has happened is that the space
especially with people like Marcus
Rashford and Stormzy speaking up. You One idea is to invite election young people live in is much more cramped,
see people within politics shutting them
down, but those are our role models. candidates to debate in front of and that gap has got worse. A lot of young
It seems to me that the involvement of
someone like Rashford could have been you at school, or invite an MP to people are in a flat without access to a garden.
a great opportunity for the government.
Teenagers feel let down. do a question-and-answer session. Everybody focuses on the physical health
Willetts: They didn’t handle it
brilliantly. He did persuade them Then you can ask: what are the effects of the virus being worse for older
in the end. But it’s a pity it couldn’t
have happened sooner. routes into politics, and how can people, but it looks like the mental health

The tragedy is that we get into we influence things? effects are worse if you’re young.
a vicious circle where young people
get turned off politics and don’t vote. Aires: My school finds a lot of Aires: I agree with you. Being at home, especially
And if they don’t vote, their ability
to influence things is reduced. One opportunities for us, and we get if you have a bigger family… You don’t have your
reason, which we’ve researched, is
that there are many young people a lot of visitors. I managed to get personal space, you don’t have that breather time.
in the private rented sector for whom
getting registered as a voter is quite work experience at a marketing firm I also feel like mentors can benefit people: having

because of the school. I feel like someone around who can reassure you.

schools are so important. The police Willetts: Yes, I think that meeting people who

like to talk about stopping gang are older helps. There are so many stereotypes,

violence. Well, school is the place and it goes both ways.

they need to focus on. Stopping Aires: There is a sort of distance. For example,

exclusions, as far as possible; helping if you go on social media, there are a lot of jokes

kids with their aspirations, with about the older generation.

their studies and, most importantly, Willetts: “OK, Boomer.”

with their mental health. Aires: Or, more recently, there’s

We used to have a youth “We need the “Karen”, who’s sort of a…
club connected to the school, more networks party-pooper.
but it got shut down when Willetts: The evidence is that,
councils cut the funding. outside of school and family, there’s

One of the first things I did where young much less intergenerational
that was kind of like work people can let mixing. That’s why things like
off steam” sports clubs are important, and
experience was working again why the virus is so bad.
in a youth club. Aires: So how do we get the
It helped me to

understand other Willetts Boomer generation to talk to
people. School the younger generation?

can help you, but Willetts: One way is through

school can’t always be work, when it’s a structured opportunity like

with you. Youth clubs are internships. Not just to hear about the job,

another place where young but to hear the personal stories behind the

men could get additional job. Another way is the network of parents at

mental health support. a school. Think of them as a resource; between

Willetts: We need more of them, they’ve got interesting stories. That’s

those networks – sports clubs, a programme a school can create. Some older

sports facilities, anywhere people have a terrible caricature of younger

young people can let off steam. people, until they find out these young people are

At the Resolution Foundation, actually hard working and socially committed.

we’ve tracked what’s happening Aires: Yes. Older people don’t like younger

with mental health, and it does look people, from what I’ve seen. I’ve been thinking,

too, that in the Boomer generation, speaking

about mental health isn’t the norm. Our

Must young generation is different; almost everyone can
and old be in speak about it. Older people’s feelings are quite
competition? suppressed, compared to ours. Speaking with
them could help them as much as it helps us.

Willetts: That’s a very interesting thought.

I can see that mental health is talked about more

than it used to be, and that’s a good thing.

Aires: There is such a distance between these

two groups. We tend to think that successful

people have always been successful, because

of the generation they were born in. Getting to

know people’s stories would help. That sort of

understanding is important for society.

MEN’S HEALTH 15



EDITED BY TED LANE



WEIGHT-LOSS 01 02 A
NEWSFEED
04/21 WAKING ELEMENTAL
HOURS POWER
WAKE UP YOUR
FAT BURNERS CONQUER THE DOZE HOW TO BEAT
WITH MAGNESIUM WITH A DAILY DOSE A SLEEPLESS NIGHT

Don’t let poor sleep hit snooze Use these science-backed
tips to ensure you get out
on your transformation plan. of bed on the right side

This shut-eye supplement 0 7:0 0

will supercharge your efforts EYES OPEN
Get your morning news
WORDS: LOUEE DESSENT-JACKSON I ARTWORK: PETER CROWTHER AT DEBUT ART Two-thirds of British men noradrenalin in your system, briefing on your phone. Its
have trouble sleeping, causing your heart to pump blue light will tell your brain
according to researchers oxygenated blood to your to stop producing sleep-
at King’s College muscles at an increased rate. promoting melatonin.
London. That’s a nightmarish
scenario for your weight-loss Studies have also linked 0 8:0 0
ambitions. Insufficient sleep magnesium levels to better
won’t just short-circuit your rest. Iranian researchers have FIRE STARTER
hormones and increase your junk shown that a daily dose improved Top your scrambled eggs with
food cravings; it’ll push your body sleep quality and duration among Tabasco. The eggs’ protein
into an anaerobic state more insomniacs. So, magnesium not and amino acids feed your
quickly when you exercise – that’s only offsets the detrimental brain, while the sauce’s heat
the burnout point at which your effects of poor sleep – it rectifies interrupts sleep signals.
oxygen demands exceed the the problem at its source. A supp
supply. By forcing you to train to make you hit the gym and the 1 2:0 0
anaerobically, poor sleep prevents pillow harder? It’s worth a pop.
you from running as far in your GUIDING LIGHT
cardio sessions, or pushing Step outside for a jog or cycle.
as hard in the weights room. Cardio boosts alertness more
Your calorie-burning potential than other forms of exercise,
is dampened. while sunlight helps regulate
your circadian rhythm.
Thankfully, sleep scientists
have found an eye-opening 1 3:0 0
solution. In a study published in
the Japanese Circulation Journal, SCRUB UP
they demonstrated that a simple Exfoliate during your
magnesium supplement (£10 post-workout shower. You’ll
boots.com) can negate the effects increase microcirculation and
of a sleepless night on physical bring oxygen to your skin,
performance. When a group of making you look less tired.
sleep-deprived students were
challenged to pedal on a watt bike, 1 6:0 0
the scientists found that those
given 100mg of magnesium were FULL OF BEANS
unaffected by a lack of shut-eye. Caffeine at this time? Bad idea.
Both their oxygen uptake and Instead, keep coffee beans in
endurance were restored, so your drawer. Studies show
they could train as hard as their that just the aroma is enough
well-rested peers. Magnesium to make you feel more awake.
boosts the concentration of
MEN’S HEALTH 19



03 A

PEAK
CONDITION

THE NEW BEAST 01
FROM THE EAST
GRIP TEST
Burn fat and build muscle
with the SUMO DEADLIFT Stand with your feet
HIGH PULL. Wrestle through just wider than your
four sets with ringside tips shoulders. Hinge at
from Gen C PT Chris Jillard your hips and bend
your knees to grasp
the barbell. Your grip
should be narrow,
with your arms
between your legs.

Don’t be fooled. This THE BEST 02
may look like a move EXERCISE
exclusively for YOU’RE UP CLOSE
muscle-bound NOT DOING
bros, but use it with light Pull in your belly
weights and high reps and it’ll button, keeping your
serve as your new favourite eyes forward. As you
conditioning move. The sumo start to extend your
deadlift high pull is a full-body
exercise that requires strength, legs and stand up,
coordination and power. “It’s squeeze your back
a technical exercise, but it’s well muscles and glutes.
worth mastering,” says Chris
Jillard, PT at Feel Good Strength. Remember: it’s a
“The aim is to pull the bar vertical pull, so you
vertically from the floor to your
upper chest in one movement.” need to keep that
bar close to you.
Thanks to the large range of
WORDS: TED LANE I PHOTOGRAPHY: PHILIP HAYNES I MODEL: JOSH IVORY AT W MODEL I STYLING: ABENA OFEI I GROOMING: NAT SCHMITT USING KIEHL’S motion, it employs almost all of 03 04
SHORTS CASTORE.COM, TRAINERS VEJA-STORE.COM) I BARBELL AND BUMPER PLATES BULLDOGGEAR.COM the muscles in your posterior
chain. That means you can get HIGH NOTES HIT REWIND
the maximum benefit from
shorter workouts: burning Once the bar At the top, don’t try
calories, working your muscles passes your hips, to hold it. Lower the
and building up an engine.  maintain the upward bar under control –

Start by adding it to one momentum by if you let it drop,
workout a week, and incorporate pulling the bar with you risk injury. The
it into a circuit format. Try 30 your arms. Let your
seconds of hard effort on a crucial points to
stationary bike, 10 bodyweight elbows come out remember are to
squats and 12 sumo deadlift high wide. Ensure that keep the bar close to
pulls, resting for 60 to 90 seconds. your core is braced you and to maintain
Then repeat three or four times. throughout, and a straight back on
Sweat towel at the ready. avoid leaning back
as you come up. the way down. 
WHAT YOU’LL GAIN
MEN’S HEALTH 21
PEACHY BOULDER SCORCH
GLUTES SHOULDERS CALORIES

01 VIOLET TENDENCIES 02 a mandolin is another
excellent option.
Beetroots can do it all. They contain endurance-boosting TASTING NOTES
nutrients prized by athletes and heart-healthy antioxidants In terms of flavour
that make them a mainstay of every dietitian’s shopping Though beets take a long pairings, a beetroot’s best
list. And though they’re a star attraction on the menus of time to cook, it’s almost friends are bittersweet
many top chefs, they’re still somewhat underused in the impossible to overdo vinegars such as Cabernet
average kitchen. Jacob Emerson, rising star chef at Quo them, says Emerson. Sauvignon or balsamic,
Vadis (quovadissoho.co.uk), provides these recipes to That means you can along with sea salt, black
help you get more from this nutritional powerhouse. leave them boiling pepper and olive oil. All of
while you get on with these bring out the best
A BOLTARDY other jobs. You can in what can otherwise be
also add extra flavour a so-so-tasting vegetable.
The earthy and sweet red to the water, such as Finally, if you’re using
beet forms the basis of spices or herbs. Plus, red beets in a salad, always
the juice shots favoured it’s not necessary to add them at the very last
by endurance athletes. peel them before minute, and avoid tossing
It contains nitrates that cooking, as their skins to prevent the colour from
improve the efficiency of rub off easily when leaking onto the other
muscles’ mitochondria, they’re done. If you’re elements of your dish.
increasing your stamina. preparing raw beetroot
for a salad, Emerson
B CHIOGGIA recommends you
use a spiraliser;
Delicious when raw, this
Italian variety is perfect for
salads. The Chioggia is
a rich source of dietary
fibre that helps to
combat IBS and even
diabetes. As a bonus, it
won’t stain your hands.

C GOLDEN

Again, the sweet and mild
golden beet won’t leave
any stains. Its yellow hue
signals the presence of
a useful anti-inflammatory
phytonutrient called
vulgaxanthin, which protects
against arthritis as you age.

D BABY

This miniature beet has a slightly
earthier flavour but no hint of
bitterness, making it another worthy
addition to your salads. (You can even
throw in its purple leaves.) Plus, it’s
full of powerful antioxidants that
can lower blood pressure and
support good heart health.

22 MEN’S HEALTH

04 05 A

PURPLE BEET
REIGN PARADE

03 SERVES SIX METHOD SERVES TWO METHOD
Boltardy beets, 1kg Boil the beets in salted water for an hour. Chioggia beetroot Make mayo by whisking the yolk, a
PUT DOWN Caster sugar, 130g Remove skins and slice into wedges. An egg yolk squeeze of lemon and mustard. Drizzle
SOME ROOTS Red wine vinegar, Heat the sugar, 250ml of water and A lemon in some oil until thick. Cut the apple
250ml vinegar; pour over the beets. For the Dijon mustard, 1tsp and beetroot into 0.5cm-thick rounds
If you’re using red Cider vinegar, 2tbsp  dressing, whisk a couple of spoonfuls of Granny Smith apple and stack the slices on each other, then
beets, make sure Dijon mustard, 2tsp  sugar into the cider vinegar, then add Lilliput capers, 1tbsp slice into matchsticks. Fold some mayo
you pull on a pair of Double cream, 6tbsp the dijon and cream. Whisk. Arrange Parsley, dill and into the beetroot and apple, then add
plastic gloves before Salad leaves the leaves on a plate, drizzle with olive chives, 1tsp each capers and herbs. Fry the fish skin-side
you start prepping – Eggs, 6, boiled oil and place the wedges around Mackerel fillets, 2 down for two minutes; flip and cook for
otherwise, you’ll end Horseradish, them. Halve the eggs. Add dressing, Hazelnuts, a one minute. Plate up the remoulade,
up with stained hands. to taste horseradish and parsley to serve. handful, chopped top with fish and sprinkle on the nuts.
(And don’t wear your
favourite white T-shirt.)
Once you’re all set,
follow these recipes
from Emerson and Quo
Vadis’s chef proprietor,
Jeremy Lee.

WORDS: JACOB EMERSON I PHOTOGRAPHY: LOUISA PARRY I FOOD STYLING: TAMARA VOS Shop the purple
MANDOLINE OXOUK.COM, SAUCEPAN LAKELAND.CO.UK varieties of
these staple
ingredients for SERVES TWO METHOD SERVES TWO METHOD
extra health Golden beets, 2 Dice the venison and place in a bowl Baby beets, 1kg, Keeping the leaves to one side, boil
A venison fillet with the mustard, herbs, crème fraîche, with leaves the beetroot in salty water for an hour.
POTATOES Dijon mustard, 1tsp capers and shallot (and some Tabasco, Fennel, a head Shave the fennel using a mandolin and
Tarragon and if you like it spicy). Pour in a glug of Olive oil, 2 glugs place in iced water. Rub the skins off
Resistant parsley, 1tbsp each olive oil. Boil the beets for an hour, cut Red chilli, ½, the beetroot and cut into wedges. For
starch in Crème fraîche into wedges and roast at 200°C for 20 deseeded and the dressing, add the olive oil, diced
purple potatoes Capers, to taste minutes. Place on a plate, then spoon finely chopped  chilli, juice of a blood orange and the
slows down sugar A shallot, diced  the meat around it. Arrange the pickled Blood oranges, 2 vinegar. Whisk and pour half over
digestion to reduce Pickled walnuts, 2 walnut slices and a sprinkle of walnuts Cider vinegar, 1tsp the beetroot. Dress the beetroot with
your risk of diabetes. Walnuts, chopped with a handful of watercress. Finish fennel, beet leaves, orange segments
Watercress, 10g with vinegar and grated horseradish. and the rest of the dressing.
CABBAGE

A serving of
red cabbage
provides a hefty
dose of vitamin C,
which can bolster
your defences
against lurgies.

CARROTS

It’s not quite
seeing in the
dark, but purple
carrots’ vitamin A will
help to maintain eye
health as you age.

MEN’S HEALTH 23



WHAT A06
HAPPENS
WHEN… SHOT IN
THE ARM
…I GET
VACCINATED? UNDERSTAND THE WEAPON 03
AT SHARP END OF THE
Cameron Bissett, a Generation C SEARCH AND
scientist at Oxford University, FIGHT AGAINST COVID-19 DESTROY
gets to the point of how a small
prick will help change your life After a couple of days, some
people may have a fever or
01
feel fatigued – mild symptoms
PROTEIN SHAKE linked to inflammation. Others
may experience no noticeable
Here’s some trivia to impress in
your next Zoom pub quiz. When symptoms. Our bodies begin
we’re injected with a vaccine, to develop fighter cells and
it exposes us to foreign viral
material. Where old-school produce antibodies. Some bind
varieties contain weakened to antigens to “neutralise” the
forms of the virus that present
viral proteins to our immune virus, while others signal for
system, newer ones – such white cells called phagocytes
as those for COVID-19 – use to engulf and destroy it. T cells
antigens as genetic code,
instructing our bodies to make are also created, targeting
the proteins. Vaccines deliver the infected cells.
these into our cells packaged in
a different, harmless virus. The 01 04
immune system can start
responding in about 24 hours. 03 PREPARING
05 FOR ACTION
02
This is the most important part,
THE FIGHTBACK
when the local reaction evolves
The immune system then alerts
the body to potential invaders into holistic protection. The
and begins the process of 02 development of a repertoire of
trying to kill them off. This
typically takes the form of immune cells that can detect
inflammation at the injection
site, and a strong response and adequately respond to
here will shift your immune
system up a gear. Depending viral antigens is complex, and
on the vaccine type, either
cells deliver the weakened the process can take one to
form of the virus to your white
blood cells, or those that have two weeks, sometimes longer.
processed genetic code will
present pieces of viral protein The upscaling of a subset of
on their surface to be detected
by white blood cells. specialised cells to a “systemic”,

large population is energetically
04 demanding – so it’s worth

booking in some duvet days.

ILLUSTRATIONS: PETER GRUNDY 05

LONG-TERM
IMMUNITY

As the total-body response
finishes, the specialised

immune cells disappear – but
a small population remains
indefinitely to respond to
future infections. Vaccine
development is rigorous
and involves thousands of

human tests, ensuring safety
and efficacy. When you’re no
longer at risk of virus-related
illness, your immunity helps
to protect others around you.
So, trust in the science and beat
the pandemic, once and for all.

MEN’S HEALTH 25

THE FIGHT FOR HOW I
TOTAL FITNESS BUILT MY
BODY
Heavyweight cardio and lifting
sessions give UFC champion 77kg
Kamaru Usman a physique WEIGHT
that shows as good as it goes
to throw a kick and how to
Kamaru Usman, the sprawl.” As well as learning new
“Nigerian Nightmare”, techniques, Usman had to
never planned to fight recalibrate his body. He needed to
his way to the Octagon. add to his brute strength – at the
His goal in life was wrestling glory time, he was squatting 230kg and
benching 165kg – to create the
– an Olympic medal, as opposed to functional fitness of a complete
fighter. “We still do a lot of
WWE’s King of the Ring. His skill deadlifts, and a lot of pulling
and pushing, too,” he says. “I’ve
and commitment propelled the
got to make sure I keep the
“skinny guy in high school” to strength.” But now, they’re
mixed in with sled sprints and
All-American honours, wrestling explosive medicine ball
punches. Under the tutelage
in college, and later professionally,
of performance coach Aaron
to a gold-standard Robinson, Usman says he
feels like he is now “clicking
record of 44-1. on all cylinders”. 

But after injuries His record reflects that.
After making an impressive
dashed his hopes of start in MMA, he was invited
to fight at “Ultimate Fighter”,
competing in the an incubator that introduces
rising talent into the UFC.
2012 Games, Usman It was the beginning of
something special. Usman is
pivoted to mixed THE FIGHTER now the UFC’s welterweight
champion, ranked pound for
martial arts, building Nigerian pound the fifth best fighter in

on his wrestling American
foundations with martial artist
the help of UFC Hall Usman is the
of Famer Rashad welterweight
UFC champion.

Evans. “Leaving the @usman84kg

comforts of wrestling,

where I was already at an elite

level, was scary,” Usman admits.

“No one comes in with the perfect

mechanics on how to throw a

punch, or a combination, or how

WORDS: ED COOPER I PHOTOGRAPHY: GETTY I ADDITIONAL
IMAGES: PHILIP HAYNES I STYLING: ABENA OFEI

07 08 A

FIGHTING ABSOLUTE
TALK POWER

the world, dispatching Jorge PREPARE
Masvidal by unanimous decision. FOR BATTLE

And he continues to hone his Take on Kamaru Usman’s
craft. As part of his most recent fight-ready workout to
three-week training cycle, Usman build strength, endurance
is staring down the barrel of his and power you can use
next workout: an endurance
session focused on supersetting A
40-yard weighted sled sprints
with offset kettlebell farmer’s B
carries. Not only will it build a
bout-winning engine, the uneven 01/ L-SIT PULL-UP
load of the carries will force his
abs into overdrive, carving out 5 sets of 5 reps
a cobblestone core. Hang below the bar and contract
your abs to lift your legs to 90° and
This is all part of his journey hold them out in front of you (A).
to become the whole package: Drive your elbows down to your
“Not only am I a badass fighter,” sides to lift your chest towards the
he explains, “but I need to look bar (B). Squeeze at the top and
the part, as well.” lower over three seconds.

6’ A

HEIGHT B

THIS WAY UP 02/ ASSAULT BIKE SPRINT

GROOMING: SUSANA MOTA I MODEL: CHRIS ROBERTS AT STEVEN VAN 10 sets of 10secs
DER LAMMIE, LEON FAGBEMI AT W MODEL, ANDREW TRACEY Sit tall on the saddle (A). Drive
your arms and feet in unison to
USMAN IN 2019, DEFENDING push as hard as you can (B). Hit
HIS UFC CHAMPIONSHIP TITLE the max speed that you can in
10 seconds, and then relax.
AGAINST COLBY COVINGTON For recovery, take seven deep
inhales and (long) exhales.
17
B
WINS
A

03/ LANDMINE PUNCH

5 sets of 15 reps
Stand in front of the landmine,
holding one weighted end at
shoulder height (A). Push through
your feet, twist through your core
and explosively extend your arm
to punch the weight forward (B).
Repeat 14 times – quickly.

MEN’S HEALTH 27



IN THEA09 10
PINK THE LONG
GAME

HOW TO REACH A HEALTH
RIPE OLD AGE NEWSFEED
04/21
Forget wrinkle reducing
WORDS: LOUEE DESSENT-JACKSON I PHOTOGRAPHY: ROWAN FEE | POLS POTTEN HOURGLASS COURTSEY OF AMARA.COM I ILLUSTRATIONS: ANDREA MANZATI AT SYNERGY ART creams and anti-ageing GIVE YOUR LONGEVITY your precious DNA strands to
serums – grapefruit is the SOME EXTRA JUICE damage), the faster the process of
key to making growing biological ageing takes place. This
older sweet, not sour shortens both your lifespan and
healthspan, making you more
If you want to squeeze more susceptible to age-related disease.
years out of life, start the day
with a retro breakfast of pink The good news is that the
grapefruit. As well as being researchers found that people
a potent source of fibre, vitamins with the highest concentrations
and antioxidants, this citrus is of beta-carotene, lycopene,
packed with organic pigments lutein and zeaxanthin in their
called carotenoids, which are bloodstream – all carotenoids
responsible for the red, yellow present in grapefruit – had
and orange hues of many fruits telomeres up to 8% longer
and vegetables (and, incidentally, than those with the lowest
flamingos). New research has concentrations. In other words,
shown that getting enough of there’s a link between the amount
these compounds in your diet can of carotenoids you consume
slow ageing at a molecular level. and your life expectancy.

Scientists at Seoul University Given that analysing telomeres
analysed blood sample data from is the closest we can get to
thousands of adults in the US and measuring life’s thread, the extra
discovered a correlation between 8% in length could theoretically
carotenoid intake and the length add years to the average UK
of your telomeres. These are the lifespan. That certainly won’t
protective caps at the end of each leave a sour taste in your mouth.
strand of DNA that guard your
chromosomes, acting like the
plastic tips at the end of your
shoelaces. The faster these
telomeres shorten (and so expose

GREATER Drinking two Taking one Meditating Walking briskly Trying 16:8
LENGTHS cups of coffee, vitamin D for at least for a minimum of intermittent
preferably black. capsule. 15 minutes.
These daily 45 minutes. fasting.

activities have all MEN’S HEALTH 29

been linked to

longer telomeres

1 PIECE OF
KIT, 10 WAYS
SANDBAG

BUILD ON SAND
FOR NEW STRENGTH

The unique stress that a sandbag’s awkward load
places on your body makes it a hyper-effective
muscle builder. Make these moves from Gen C
PT Rory Allen the basis of any new strength plan

B A

A B

OVER SHOULDER 03

5 sets of 3 reps per side SANDBAG CARRY
Grab the sandbag (A). Stand and hold it
in front of your quads. Now, explosively 3 sets of 10m each way
drive through your hips and throw the Pick up the bag and hug it close. Stand
bag over your shoulder (B). This hip drive tall with a braced core and a neutral spine
(A). Avoid leaning back or wobbling. Take
short, solid steps for 10m (B), turn under

 

A

AB

Lift the bag up to your quads. Using the 04
drive from your hips, raise it to your
shoulder (A). Push your hips back and ROMANIAN DEADLIFT
sink into a squat (B), activating your core.
Hold steady, then push up to the top. 3 sets of 12 reps
Grip the bag with your arms straight (A).
30 MEN’S HEALTH Push your glutes back and lean over,
keeping your core braced and your back
flat (B). Lower until your hamstrings feel
it. Contract your glutes to stand back up.





A11

GRAINS
& GAINS

B

A
B

A

05 REVERSE LUNGE

CLEAN AND PRESS 3 sets of 8 reps per side
Stand with the bag in a bear hug (A). Step
3 sets of 8 reps one leg behind you, dropping your knee;
For the clean, hold the bag in front of keep your torso upright (B). Alternate legs
your thighs, then thrust your hips to and stand tall between each rep. This one
propel the bag upward (A). Now, the will light up your glutes and quads.
press: dip slightly at the knees, then
extend your arms to the sky (B).

WORDS: RORY ALLEN I PHOTOGRAPHY: PHILIP HAYNES I MODEL: JOSH IVORY AT W MODEL I STYLING: ABENA OFEI BUY IT A AB
GROOMING: NAT SCHMITT USING KIEHL’S I TRACKPANTS POLO RALPH LAUREN AT MATCHESFASHION.COM, B
TRAINERS VEJA-STORE.COM) I BULLDOG GEAR STRONGMAN SANDBAG 2.0 BULLDOGGEAR.COM Bulldog’s 09
strongman 06
bag can hold PENDLAY ROW
up to 130kg of WALL SIT
awkward, strength- 3 sets of 8 reps
building sand. For the 3 sets to failure With your back straight, hinge forward
budget option, head Stand tall, gripping the bag. Squat until your to grab the sides of the bag (A). Brace
to B&Q and gaffer knees are at 90°, with your back against a your core and drive your elbows back to
tape bags of building wall (A). Rest the bag on your quads and lift it to your chest (B). Hold, then lower
sand together until hold – this burns, but it’s a great way slowly. Reset for the next rep.
you hit your weight. to build strength. Stand back up (B).
A
Strongman Sandbag B
£103 bulldoggear.com
B

07 10

FLOOR PRESS A HUG SQUAT

3 sets of 12 reps 3 sets of 10 reps
Lying on your back with your knees bent, Hold the bag in a bear hug with your feet
bring your heels near your glutes and grip just wider than your shoulders (A). Drop
the bag (A). Push it away from your chest into a squat, keeping your chest up and
(B), working your shoulders. Lower under your eyes ahead (B). This will work your
control and then press back up. core harder than even a barbell front squat.

MEN’S HEALTH 31



MH VERSUS 12 13 A
FRESH VS
FROZEN FRESH FROZEN
PRINCES ASSETS

THE COLD HARD FACTS
A third of Brits believe that frozen food is inferior, but is fresh always
best? We chew through the facts to see if ice guys really do finish last

FROZEN

VS

The weight in tonnes of £6.7 Annual UK frozen food
sales – enough to buy
6.6fresh food that we waste 692 million litres of Ben

each year, 4.5 million of BILLION & Jerry’s Phish Food.

which is still edible. MILLION

If you want to refuel on white meat, choose PROTEIN The structure and freshness of frozen cod
fresh. The water in pork and chicken and salmon are three times higher when
frozen, studies show. Most sea fish are
crystallises in the freezer, rupturing the snap-frozen, locking in their nutrients.
meat fibres and reducing the protein.

There’s no nutritional difference between MICROS Freezing preserves more than 70% of the
fresh and frozen produce – at least, at antioxidants in fruit and veg. Frozen corn
and blueberries contain more vitamin C,
first. But after five days in the fridge, fresh while broccoli retains more B vitamins.*
food starts to leak vitamins A, B and C.

WORDS: ANNIE HAYES I PHOTOGRAPHY: LOUISA PARRY, GETTY | *UNIVERSITY OF CALIFORNIA Bananas Mangetout Brussels sprouts BEST BUY Blueberries Okra Salmon
PRICE
= = = = = =

Instant Immunity Healthy Reduces cancer Lowers blood Muscle
energy boost heart risk pressure fuel

Expiry dates are your bank account’s £15 As well as going easy on your wallet –
worst enemy: the average UK household
spends almost £15 each week “topping 79% broccoli from Tesco’s freezer aisle is 79%
cheaper per kilo than fresh – frozen food
up” its groceries with fresh food.
reduces labour, like peeling and chopping.

Don’t keep leftovers any longer than three USE BY DATE Filling your freezer with batch-cook
days, or you risk food poisoning. To extend recipes can keep you well fed for three
the shelf life of your shopping, help your 03 03 months. After that, the meals suffer from
fridge stay cool by clearing the top shelf. DAYS freezer burn and become less nutritious.
MONTHS

THE MH VERDICT: FROZEN WINS!

Longevity, it seems, is just the tip of the iceberg when it comes to the benefits of frozen
food. For economical eating, environmental kudos and sheer convenience – all without

any negative impact on your overall nutrition – the freezer aisle has the edge.

MEN’S HEALTH 33

Cut out the hassle of meal prep 02
by investing in good knives. Get a GREAT
slice of the action with Gen C chef AND SMALL
Jacob Emerson’s pro-grade picks
93/100

Victorinox Pointed Tip
Paring Knife 8cm £5
victorinox.com

Performance
Value
Ease of Use

The kitchen has become 01 LITTLE AND OFTEN This 02 PHOTOGRAPHY: ROWAN FEE | FOOD STYLIST: OLIVIA SOMNEY
something of a sanctuary RIGHT handy knife is ideal for many ILLUSTRATIONS: HARVEY SYMONS | ADDITIONAL PHOTOGRAPHY: GETTY
over the past year. It’s SLICE things, from peeling fruits 01 SHARPNESS
where you retreat when and vegetables to cleaning A knife’s job is to cut,
you want to block out the world’s 80/100 mussels. Its low price means and it needs to do it
madness and focus on yourself, you can afford to pick up well. But equally, it
whether by putting together a Simon Maillet Gyuto a few of them. should be easy
perfectly macro-balanced meal 235mm x 50mm £280 EXPERT VERDICT  enough to resharpen
or by confecting indulgent treats. Victorinox has earned its when it dulls.
More than that, it’s been a place simonmaillet.com reputation for quality, and it’s
to learn new skills. It started hard to believe this blade only
with sourdough and banana Performance costs a fiver. That means
bread; now, half of Instagram Value you won’t have a meltdown
is seemingly spatchcocking Ease of Use when you realise you’ve
chickens and filleting sea binned it with the
bass. But while you may have CRAFT MADE Sheffield potato trimmings.
expanded your recipe repertoire, knife maker Simon Maillet
we’re willing to bet the same can’t forges his blades by hand in 01
be said for your utensils. his workshop using materials

Quality knives do more than from the UK and Europe.
save you time when you’re dicing They’re modest, beautiful
vegetables. When chopped with
a sharp blade, fresh herbs release and will last for ever.
more of their aromatic oils and EXPERT VERDICT This
give your recipes a flavoursome knife glides through meat
edge. And your onions will like butter and will make
brown better: blunt knives onions wish they’d never
smash, rather than slice, food been planted. It comes with
cells, which releases moisture. a sheath in which to safely
Do you see our point yet? You store it. Invest in a whetstone,
need some new hardware.  as steel can damage the
blade when sharpening it.
To help, we enlisted up-and- Clean and dry after use.
coming kitchen maestro Jacob
Emerson, our Generation C POINT
chef. He has honed the skills SCORING
– and the tools –of his
trade under some of the The criteria by which
most respected chefs in
London. Here, he presents Emerson chose
his pick of the knives to invest
in, and your first smart purchase the best blades for
comes in at under a fiver. These
are a cut above. your kitchen

34 MEN’S HEALTH

03 A14
UPPER CRUST
CHOICE
83/100 CUTS

Victorinox Serrated 04
Curved Blade Pastry EASTERN
PROMISE
Knife 10in £47
victorinox.com 84/100
Performance
Value Kai Shun 15cm Gokujo
Ease of Use Boning Knife £130
kitchenknives.co.uk
DOUGH GOODER Used
by top pastry chefs, this is Performance
perfect for cakes and bread Value
but is also suited to bigger Ease of Use

vegetables. It’s almost BONE OF CONTENTION
impossible to sharpen as Made in Japan, this is razor
it’s serrated, but it’s cheap sharp, lightweight and has
enough to justify buying a a large handle. Boning
new one when it gets blunt. knives can be stiff but this
EXPERT VERDICT No chef has a good amount of flex.
will quibble about the cost, EXPERT VERDICT One
and I’ve seen one in every of the most useful
kitchen that I’ve worked knives for chefs, this
in. This handy knife stays sharper for
is arguably the most longer than most.
versatile in this list. A must-have for
pros and home
04 cooks alike.

03 03 VERSATILITY 05
A good diet is a varied INSTANT
02 DURABILITY one – so you need CLASSIC
You need a knife that knives that can cater
can slice through tough to all of the healthy 96/100
ingredients – sometimes ingredients in your
even bone – and is fridge and cupboards. Wüsthof Classic
hard-wearing enough Chef’s Knife 8in £85
to do that for years. boroughkitchen.com

Performance
05 Value

Ease of Use

DEVIL IN THE DETAIL This
is sharp and precise enough

to mince garlic, yet sturdy
enough to chop chicken

bones. It’s low maintenance
and rust resistant.

EXPERT VERDICT A
perfect tool for any kitchen,
with a great size for tackling
all sorts of jobs – plus, it will
last a lifetime. This was the
first knife that I bought as a
chef, and I still use it to this

day. A true workhorse.

MEN’S HEALTH 35



EDITED B A15
Y
GE YOUNG OPEN
MINDS

PHOTOGRAPHY: JOBE LAWRENSONNERATION MAN OF THE
MOMENT
C Sometimes, it takes time. What
WE NEED TO GEN C helped me most was my dad’s
GET OUR KIDS patience, and you need to give them persistence. He would very lightly
ON THE LINE plenty of reassurance. Phrases such as keep nudging me to be honest with him.
“Take your time” and “There’s no rush” He never once became frustrated or
tend to gently encourage them. When impatient at my hesitance. My mum
they start, it is crucial that they are met played a significant role, too. She would
read books on emotional health and
leave them lying around the house. At

Look beyond the moody teen with the empathy first, I avoided these
of an active listener.
“My dad would like the plague but,

clichés and you may find that I often find myself very lightly keep as time went on,
your child is desperate to open wanting to interject I began to engage. 
up, writes Jonny Benjamin and advise, but I’ve nudging me to be One memory
realised that just
letting a young honest with him” that sticks in my
mind is of the time

person talk, while I nod and “Mmm- my parents said, “Let’s make a plan

Iwas five years old when my hmm”, allows them to be honest. When together.” Mental illness can be such an
parents first took me to see a they have finished speaking, I always isolating experience. Getting help from
child psychologist. I had stopped thank them and once again reassure a GP or counsellor can also be daunting,
sleeping properly and had become them that what they’re experiencing so it’ll be comforting for your child if you
is common – and very human. pledge to be there every step of the way.

anxious and isolated over several It’s also essential to give

months. I don’t recall much about your child positive

those sessions, but I do remember affirmations (such

my awkwardness around them, as, “You will feel like

particularly surrounding my dad. JONNY BENJAMIN yourself again”), as
Fast-forward a few years and I and when they need it.
is a campaigner, film
became seriously unwell at university. producer and writer As well as trying to
Before my 21st birthday, I was who speaks publicly help me open up, my
diagnosed with schizoaffective parents made sure that
disorder and admitted to a psychiatric about living with they were looking after
mental illness.

hospital. Again, I found it incredibly their own well-being.

tough to open up to my dad. You can only hope

Eventually, however, to care for your kids

we began to discuss it. Our properly if you first

conversations always took place take care of yourself.

in the car, usually as we were Today, my dad runs

driving to and from my a fathers’ forum that

psychiatrist. The shame and offers support to other

embarrassment surrounding dads with children

my mental illness slowly began who are suffering.

to dissolve. Now, my dad and The key thing

I speak openly and give talks to know is that

on the subject of mental health. many mental health

And we want to inspire other problems in youngsters

fathers and sons to have that are temporary and will

conversation. be resolved, even if it

Today, more than ever, feels like you’re stuck

we must broach the topic of BE PATIENT AND within the grip of mental illness.
well-being with our children. So many WILLING TO LISTEN Please reach out to your children
of them have been adversely affected by TO YOUR CHILDREN and encourage them to talk about their

the pandemic. From my work in schools emotional health. A simple sign that

with my mental health charity, Beyond, you’re comfortable and happy to speak

I’ve seen that too many young people about their well-being could be the

are suffering in silence. We know that catalyst they need, either now or

boys in particular bottle up their one day in the future. Do that and

struggles. To help them talk, you need you’re doing a good job.

MEN’S HEALTH 37

PORE OVER OUR
ADVICE TO BEAT ACNE
ONCE AND FOR ALL

Skin problems don’t just disappear when you hit your WORDS: GARRETT MUNCE I PHOTOGRAPHY: JOBE LAWRENSON, GETTY I DIGITAL MANIPULATION: SCRATCHINPOST.CO.UK
twenties, or even your forties. You won’t always grow out
of acne, so decode its causes to prevent future breakouts

Like braces and bowl 01 consistent stress keeps 02
cuts, you may have cortisol levels high and
thought that pimples CONSTANT can lead to chronic YOUR DIET
and blackheads were STRESS acne, too.
reserved for your teenage PREVENT IT Adults who said they
years. But adult acne is Anxiety releases the Reducing stress frequently consumed foods
exceedingly common, says fight-or-flight hormone is easier said than done. with a high glycaemic index,
dermatologist Michelle Henry. cortisol. That activates your If that’s just not possible, such as milk and sugar,
“There are patients who never sebaceous glands, which dermatologist Corey reported having more acne,
had it as teens but have it as flood your pores with Hartman suggests talking according to a 2020 study
adults, and there are patients breakout-causing oil. “There to an expert about published in JAMA
who have had it their entire is also an increased release retinoids, which can Dermatology. “Now we
lives,” she says. Regardless of inflammatory molecules decrease inflammation. understand that things
of when it happens, there’s and hormones that we think Adapalene is an over-the- like chocolate and empty
usually a why. Use our list to can have a direct effect on counter option, but consult
identify the problem, then act the skin,” says dermatologist a doctor about using it first.
on the mode of prevention. Evan Rieder. Low-level,

38 MEN’S HEALTH

17A16

HOTFACE THE
SPOTSFACTS

carbohydrates can also oil into your pores and trigger FRESH-FACED
make your skin more oily,” inflammation. Maybe you’ve FIXER-UPPERS
says Henry. noticed this lately after
PREVENT IT Monitor your wearing your obligatory With new breakouts prevented, here are three
intake. You don’t have to COVID-19 face mask. ways to deal with the acne you may already have
start a food journal – just PREVENT IT “Create a
take note of when you eat barrier,” says Henry, who 01 RETINOL helps to exfoliate and
an extra portion of pudding recommends a heavy but aids cell turnover, which
or mix your protein shake gentle moisturiser that “Everyone should be is why it’s so common in
with milk, not water. Then contains hyaluronic acid, using retinol,” says anti-ageing products.
scan your face for a day such as Cetaphil Daily Hartman. “It’s the best Try this: Murad
or two afterwards for any Hydrating Moisturiser way to manage acne Retinol Youth Renewal
blemishes. If you notice (£13 boots.com). This and prevent it from Night Cream (£70
more acne, cut back on works to keep moisture coming back.” Retinol, murad.co.uk)
the food or drink that in the skin while also a derivative of vitamin A,
likely caused it. protecting it from the
abrasive rubbing. 02 EXFOLIATING irritating and drying; if it’s
03 ACIDS rough on your skin, try
05 the gentler glycolic acid. 
GROOMING Salicylic and glycolic Try these: SkinCeuticals
PRODUCTS HORMONES acids can help remove Glycolic Renewal
dead cells and acne- Cleanser (£30
“Most oils cause clogged Androgens such as causing build-up from facethefuture.co.uk) and
pores and breakouts,” says testosterone can also within your pores. the Typology Targeted
Hartman. If your hair care or increase the production of Salicylic acid is typically Blemish Serum (£20
beard products contain oil, sebum. This wax-like gloop used for acne but can be uk.typology.com)
it can settle directly into clogs pores and
your pores. Oil-based hair sometimes leads 03 BENZOYL says Henry, and can
products can accumulate to cysts. Men PEROXIDE also lead to dryness.
on your hairline or temples can experience Start cautiously by using
and lead to pimples. testosterone- This helps to kill acne- a benzoyl peroxide
PREVENT IT Though there related causing bacteria called P cleanser every few days.
are some types of oil that breakouts, says acnes, which live in your Try this: Acnecide
have been shown not to Hartman, though pores. “However, it can Daily Cleanser (£8
clog pores, Hartman it’s more often linked to the be a little inflammatory,” tower-health.co.uk)
recommends erring on the intake of hormones from
side of caution. “You can get supplements or food. VANQUISH THE DARK MARKS
moisture and hydration PREVENT IT Doctors
from other things – just treat acne in women with Popping zits is Treatment (£4.50
avoid oil altogether,” he testosterone blockers, but dangerous. Rooting boots.com), or
says. Switch hair and beard you don’t want to mess with out a deep cyst that cover it with a
products to those that your T levels. Instead, buy you can’t see on the Hero Cosmetics
specifically state “oil-free” organic animal products surface can result in Mighty Patch (£13
or “water-based” on the with no added hormones. cell damage and the libertylondon.com)
label, like Baxter of release of melanin, a to help it heal. If
ILLUSTRATIONS: LISA LOK, SHUTTERSTOCK, MATT HARRISON CLOUGH California Hard Water dark pigment, leaving you already have
Pomade (£18 mrporter.com). a nasty scar in its dark spots from
wake. Instead, apply previous breakouts,
04 a salicylic acid spot ingredients such as
treatment such as glycolic acid can also
FRICTION Clean & Clear help to even out your
Advantage Spot complexion.
When something rubs
against your skin, the heat
and friction can force dirt and

MEN’S HEALTH 39



19A18

BULKLIQUID
GOODSASSET

NEWSFEED
04/21

If you’re gunning for serious STACK ON
muscle, cutting down NEW MUSCLE
on cardio may seem like
a no-brainer. Endurance Use that water to
training helps you to chase down wash down the best
research-approved
holistic benefits, but its rep for fast supps for growth

calorie burn puts it at SLOW BUILD
Drink a casein shake
odds with adding size before bedtime. Its
slow absorption rate
in time for T-shirt means you’ll continue
synthesising protein
season. For that, long into the night.
Journal of Nutrition
conventional
POP A CAP
wisdom Creatine boosts
strength and is
suggests, proven to increase
muscle size.
heavy metal Journal of S&C
Research
is your
SILVER AGE
only option Leucine reduces age-
related muscle loss.
– health and Take a daily dose after
40 for new growth.
fitness be British Journal
of Nutrition
WORDS: LOUEE DESSENT-JACKSON I ARTWORK: PETER CROWTHER AT DEBUT ART I ILLUSTRATIONS: ANDREA MANZATI AT SYNERGY ART damned.
MEN’S HEALTH 41
But new science

suggests that this

needn’t be the case. French

researchers have found a way

to stay swole without sacrificing

health, stamina or cardio’s

impressive fat-loss potential.

They have discovered that cardio

training with sufficient water DRINK UP TO KEEP cyclists produced 40% more
YOUR HGH PRODUCTION HGH, translating to more fat lost
in your system can open the IN FULL FLOOD and more muscle maintained.

floodgates for muscle-building The results suggest that
receptors in the bloodstream
hormones – and that regular H²O stimulate HGH production when
can have an anabolic effect, the fluid level rises. This supports
the findings of a separate study
helping to support growth.  at California State University,
which observed that dehydrated
In a study published in bodybuilders experience a spike
in the stress hormone cortisol and
the European Journal of a limited release of testosterone
and HGH after heavy lifting.
Endocrinology, the scientists
Getting enough water could
asked test subjects to cycle on turn the tide on these results. If
you want to fill your T-shirt, make
a stationary bike and measured sure you fill your bottle first.

fluctuations in their levels of

human growth hormone (HGH).

One group was given enough

water to replace fluids lost

through sweat, while the other

went without. The hydrated

ASK MEN’S when supersetting new gym Shaun Stafford, the founder
and diet plans – is no easy of City Athletic. “Your body
THE BIG QUESTION HEALTH feat. Your body usually needs is ready, as long as you’re
an excess of calories to bulk getting enough protein –
I’M BACK IN 04/21 up. However, when you get around 2g per kilo of
THE GYM AFTER back under the bar after a bodyweight.” This is
FIVE YEARS. hiatus, the stimulus triggers important: if you’re dieting
WHEN WILL I a significant spike in muscle to lose weight, make sure
synthesis. As the University you’re stripping away
of São Paulo found, your calories from fat, not protein.
body continues to build
muscle for 50 hours after You can expect to pack
your final sweat-soaked rep. on up to 3kg of muscle in the
first three months, scientists
“The adaptive stress that at Göteborg University
you’re putting on your body estimate, with “significant
will be incredibly high,” says increases” in strength
and fitness in four weeks,
SEE RESULTS? according to Stafford. Newbie
Liam, Kingsbury gains don’t last for ever, so
put in the hard yards now.
First of all, take Stafford recommends three ARTWORK: SCRATCHINPOST.CO.UK I ADDITIONAL ARTWORK: PETER CROWTHER AT DEBUT ART I PHOTOGRAPHY: STUDIO 33, GETTY I ILLUSTRATIONS: ANDREA MANZATI AT SYNERGY ART
a moment to or four weight sessions per
congratulate week; allow 48-72 hours’
yourself. The recovery before training the
hardest part is now over. same muscle group. Stick
But it’s not all Easy Street
from here – the road from to compound exercises –
rookie to ripped is paved press-ups, pull-ups, squats
with DOMS and blisters. and deadlifts. And, if gains
But one silver lining should are your main goal, avoid
provide you with the cardio: “It wastes energy
requisite motivation. Not you don’t have.”
only will you see results
quickly, but they’ll be more IT’S EASIER TO DUST OFF
impressive than those of NEGLECTED MUSCLES
the seasoned gym-goers
sweating alongside you. THAN YOU MIGHT THINK
Deep within the diminished
biceps of a lapsed lifter
like you lies a dormant
physiological mechanism
that, once activated, turns
you into a muscle-building
powerhouse.

Newbie gains are a
phenomenon unique to
beginners. Building muscle in
a calorie deficit – as most are,

42 MEN’S HEALTH

20 21 A

GET BACK KILL THOSE
TO WORK CALS

TEXT A NUTRITIONIST FITNESS FIX

WHY DO I KEEP GETTING WHAT’S THE QUICKEST WAY FOR ME TO
HEARTBURN AFTER BURN 100KCAL?
I LIFT WEIGHTS?
Reece, Cramlington
James, Isle of Wight
Torch calories fast with this HIIT routine: a bodyweight
circuit by Mike Brooks, PT at SIX3NINE. Repeat three times
to blast 100kcal in less time than it takes to boil an egg

Today 6:14am PLANK PRESS-UP SQUAT STAR JUMP

I always feel the burn after a 30SEC ON, 10SEC OFF 30SEC ON, 10SEC OFF 30SEC ON, 30SEC OFF
heavy weights sesh, and not in
a good way. WTF is going on? Assume the forearm plank Stand tall and look straight Stand with your back straight
position, your elbows below ahead, with your feet and your feet together. Squat
It’s probably gastroesophageal your shoulders. Lift one hand shoulder-width apart. Bend down halfway, then explode
reflux disease, which is pretty and place it on the ground, at your knees, maintaining upward, extending your
common. It’s caused by an increase then the other, to get into the an upright torso until the arms and feet to the side.
in intra-abdominal pressure when press-up position. Perform crease of your hips sinks Tuck them back in as you
you perform big lifts. a press up, then return to below your knees. Stand descend and land softly.
the plank. That’s one rep. up, then go again. Repeat without pausing.
This makes the contents of your
stomach – including the acid –
head north, forcing the valve at
the bottom of your oesophagus
open and irritating it.

I can’t train without eating OMEGA-3 CHLORELLA
breakfast first, but it seems to FISH OIL
make it worse. Any tips? £18 for
£25 for 200 tablets
Timing matters: don’t hit the gym 250 capsules healthpharm.co.uk
on a full stomach. Opt for something hollandandbarrett.com
small, easily digestible and low This algae is impossible
in fat, like a banana or a protein Three capsules deliver to digest, so requires a
shake. Eating slowly is wise, too. 900mg of essential supplement. Around 5g
DHA and EPA fatty per day makes your blood
If heartburn kicks in before the acids, lowering your vessels more supple and
end of my workout, what can I do triglyceride levels and negates the effects of
to make it over the finish line? slowing the build-up of “bad” LDL cholesterol
artery-clogging plaque.  on your heart.
Work with gravity, not against it.
Lying on your back can exacerbate Plenty of supps GLUCO- SELENIUM
the issue, so if your bench press make bogus SAMINE
is too fiery, try an incline press. claims, but SULPHATE £15 for
60 tablets,
If your symptoms are severe, swap a handful can foster £19 for 360 tablets, cytoplan.co.uk
your HIIT and heavy lifting for some longevity and keep your myprotein.com
LISS (low-intensity steady state) on ticker, er, ticking. Don’t Approach
the bike, then try again tomorrow. miss a beat with our edit As one of the building with caution: selenium is
blocks of cartilage, heart-healthy, but high
Physio and PT Rachid Louali, RL glucosamine is best levels can raise the
lead trainer at UN1T known for keeping joints concentration of LDL
well-oiled. But some cholesterol  – a predictor
studies suggest that it of heart attacks. Stick
can also slash your heart with natural sources like
disease risk by 15% due Brazil nuts and brown
to its anti-inflammatory rice. If you do supp, these
properties. tablets are your best bet.

MEN’S HEALTH 43



MH GAME 23A22
CHANGERS
SYNCHGO PEDALINGPOWER
E-BIKE GOODSAHEAD

SUPERCHARGE FROM £1,600  ii_ iii_
YOUR CARDIO SYNCHGO.COM
30mph 30-50
Add some extra spark to your miles
everyday fitness plan with The Super Monkey has
Synchgo’s retro all-terrain five assisted speeds. The distance you
e-bike. Take it for a joy ride The 250w bike can hit can cover on a single
16mph, while the 750w, five-hour charge,
R ecruiting a little back-up 30mph version is only depending on how
during your rides won’t legal for off-roading. much power your
cheat you out of a quads and lungs
workout. One study bring to the party.
found that e-bike riders spend
longer on the move and get iv_
slightly more exercise than their
analogue peers. The Synchgo 251
Super Monkey’s five levels of
electric pedal assistance extends The average UK
your range, so you can take on yearly commute in
bigger commutes, steeper hills
and off-road trails. A seven-speed hours. Converted
Shimano gear system gives you into an electrified
control over how hard you work,
while a computer tracks your daily cardio fix,
efforts. Fat tyres, hydraulic that’s equivalent to
brakes and retro Raleigh Chopper
styling complete the Easy Rider torching an extra
look. You just need to saddle up. 100,000kcal.

i_ v_

£17bn 3

The amount that the The number of tyre
NHS could save in 20 options: a slick, 20in
years if short car trips commuter version;
were replaced by active the “Knobbly” for
travel, such as e-biking. gnarlier trails; and
the Vee Speedster
for optimised treads.

WORDS: KIERAN ALGER I PHOTOGRAPHY: ROWAN FEE SAFE AND AFTERSHOKZ AEROPEX COROS SAFESOUND PROVIZ BACKPACK VOLLEBAK SOLAR
SOUND URBAN HELMET CHARGED JACKET
These bone-conduction A waterproof,
Optimise your earphones leave your Shares your location in 30L bag with handy Charges up to become a
e-bike journey with ears open for safety.  reflective panels. glow-in-the-dark jacket.
£150 aftershokz.co.uk case of emergency. £53 provizsports.com
these smart and £345 vollebak.com
safety-conscious £105 coros.com
riding companions MEN’S HEALTH 45

ROPE IN REAL
ATHLETICISM

Supersetting desk life with
weight training can leaveyou in
knots. Whip yourself back into
shape with the Way of the Rope

01 02

WHAT IS IT? WHAT THE
EXPERTS SAY
Essentially, it’s swinging a
rope. Do it right, though, “The rope is all about
and it promises to unlock reconnection, using
mobility, boost all-round the body as one and
understanding how energy
athleticism and build core flows through the system
strength. It was popularised as a whole and not just to
your chest and biceps,” says
in the US by the maverick Angus Martin, founder of
trainer David Weck, as part London gym Lift, which will
of his WeckMethod. It has bring the trend into its class
structure once it reopens.
since been imported to “The fact is, we simply don't
the UK by the trailblazing rotate enough, and the rope
provides a wonderful tool
trainer Timothy Shieff to retrain our bodies to
(humantimothy.co.uk), who move through different
set up the Way of the Rope planes. Rotational training
is absolutely essential when
to provide punters with it comes to building a body
the kit and online tutorials for longevity and general
human function.”
they need to join the
movement. It seeks to be

a liberating antidote to
the perceived weaknesses

of more conventional
methods of training. 

GOLDEN TEACHER
MEDIUM ROPE
£45 HUMANTIMOTHY.CO.UK

46 MEN’S HEALTH

TREND ON 24 A
TRIAL
ROPE SWINGERS’
TRAINING CLUB

AT A GLANCE

PRICED BELOW £50?
EASY TO USE?
ENJOYABLE?
INSTA-FRIENDLY?
SIMPLE TO MAINTAIN?
NO EXTRA KIT NEEDED?
HOME-FRIENDLY?
MULTIPLE BENEFITS?
TRACKABLE RESULTS?
EXPERT-APPROVED?

SCORE

8/10

PHOTOGRAPHY: TOM WATKINS I MODEL IS ANGUS MARTIN FROM LIFT THE MOVEMENT (LIFTTHEMOVEMENT.COM) 03 Knitting it together with a
dragon roll was harder: get it
DOES IT WORK? wrong and the rope gives
you a painful clip around the
Ted Lane, ankles. The key was not to
commissioning focus on speed: the faster I
editor went, the more I failed. Shieff
suggests doing this for two
With the gyms closed during minutes per day, so I used it
lockdown, I was forced to as my warm-up. It unlocked
trial this trend online. It’s my shoulders after sitting at
easy to join. Buy your rope my desk, and training for
(£45) and you’ll get an coordination, rather than
introductory course sent to shifting weights, made
your email. I set the rope me feel like a complete
length and started swinging. (recreational) athlete.
The figure of eights came
easily – the aim being to let
the rope skim the floor with
every rotation. This gives
the body an audio cue and
helps with the timing.

04 THE FUNDAMENTALS

Master these three moves and combine them all together to start your own rope flows

i_ ii_ iii_

UNDERHAND FIGURE 8 OVERHAND FIGURE 8 DRAGON ROLL

Swing the rope underhand, Repeat the same movement This bridges the two. Put the rope
doing loops on one side. Let it with an overhand grip. Get to one side, drag it to the opposite
swing across you. Move it from comfortable with loops on one side and flick it diagonally over
side to side with every loop, side before moving it from side your head. Rotate and flick it
so it travels in a figure of eight. to side for a figure of eight. forward to the start. Repeat.

MEN’S HEALTH 47