Men's Health UK

HIT THE

RIGHT #BALANCE

Deleting your apps might
not be an option, but
it’s still worth auditing
your habits

POSITIVE SOCIAL MEDIA USE LOOKS LIKE… NEGATIVE SOCIAL MEDIA USE LOOKS LIKE…

Following people whose work you admire and saving posts that spark ideas Checking to see which of your colleagues has worked over the weekend
Streaming live workouts and Q&As, hosted by qualified fitness professionals DM-ing a guy off a reality show to ask how much protein he consumes on keto
Monitoring groups or hashtags offering tips on supporting causes you care about Compulsively reading (and replying to) angry comments under controversial posts
Sharing difficult feelings with a select group of people in order to seek solidarity Sharing your opinions with a broad audience just to seek validation
Following close friends and family as a way to stay connected when physically apart Following a schoolfriend you last saw 18 years ago, whose success still irritates you
Enjoying social media in your downtime, then logging off when real life beckons Refreshing your Instagram feed while talking to your partner/children/mum

Few would argue that our online via social media, really do impact Or, if you’re living with people whose
communications can act as a substitute political views don’t align with your
for real-world relationships, but that us and should be considered an own, engaging with online activists
doesn’t mean that they are without could counteract feelings of frustration.
merit. Research shows that interacting important part of our social networks,”
with people via social media can have “We’re continuing to look into the
tangible mental health benefits – even says Lotun. “Social media often gets behavioural benefits, too, like reducing
if the conversation only flows one way. stigma,” says Lotun. She points to
a bad rap for its negative and addictive similar effects observed with other
KINDNESS OF STRANGERS forms of media. “[The 1990s sitcom]
effects. And while we should monitor Will & Grace was found to increase
Shaaba Lotun is a doctoral student in accepting feelings towards the gay
psychology at the University of Essex. our use and consume it sensibly, community. Reading excerpts of Harry
She also has around 45,100 Instagram Potter has been found to increase
followers and 83,900 YouTube para-social connections can be used accommodation of diversity among
subscribers. Lotun studies the impact schoolchildren. Even radio soap operas
of “para-social relationships”: the for multiple good things, such as in Africa with fictional storylines about
one-sided relationships that we form HIV and AIDS led to an increased use
with a personality on a media platform. emotional need fulfilment.” 08 of condoms and safe sex practice.”
In other words, following
“Our research shows that para-social Even the much derided selfie isn’t
relationships in general, but particularly someone whose work, entirely without its merits. In her book

viewpoint or ethos you The average user

admire can inspire you, signs up to this

in the same way that many platforms

socialising with like-minded

friends would do. Deprived of your

regular training community, for

example, following people with

a fitness ethic that you relate to might

help you maintain your motivation.

98 MEN’S HEALTH

POSITIVE INFLUENCE

The Selfie Generation, author Alicia reflect our natural scepticism towards In his post, Ambler made an OK sign
Eler has argued that sharing photos of
yourself can be an act of empowerment, revolutionary new technologies. with his fingers; below it, he shared the
particularly for marginalised or
underrepresented communities. “I’m “When the telephone started taking troubling statistic that suicide is the
all for the representational power of the
selfie,” says Lotun. “When a confused off, rumours were spread about how single biggest killer of men under 45,
teen from a conservative community is
struggling with feelings of self-identity overuse could make you deaf or along with a simple message (and now
and has never had the privilege of
feeling reassured that their existence mentally ill. Who started those globally viral hashtag): #ItsOkayToTalk.
is OK – there’s no one on TV like them,
the books they read as children didn’t rumours? The telegram companies.” She “It just blew up on Instagram,” he says.
prepare them for how they’re feeling
– being able to go online to express points to a New York Times article from “It seemed to really resonate with
yourself, or access people like you who
are doing the same, can be invaluable.” 1901 that suggests that driving at 80mph people. And it connected people from

could leave you with an elongated brain. all over the world.”

“My hope is that people don’t feel Ambler is now the founder of Andy’s

guilty if their screen time has gone up Man Club, a network of men’s support

– which it probably has,” says Davidson. groups that exists both in the real

“We need to remember that these world and on social media. Each

devices are used for everything from meet-up group – of which there are

work to banking and seeing your GP. many, scattered across the UK – has

TWO-WAY MIRRORS “Everyone’s screenOnline communities its own private
Facebook group,
can be wonderful, so that members
can keep in
too, provided time went up during contact in between

It would be remiss not to acknowledge they represent COVID. That’s a good
a supportive
the body of research linking excessive

social media use with poorer mental thing – it means we’reenvironmentfor their weekly
meetings, sharing
well-being. In recent years, articles people who have a
still communicating”shared experience.”
with titles such as “Instagram ‘worst messages of

for mental health’” and “NHS to launch JOIN THE CLUB support or asking
for help when they’re struggling.
first internet addiction clinic” have had

a constant media presence. It’s possible that the benefits of social “We talk about things like connection

However, others argue that the issue media could be greater for men than and loneliness,” says Ambler. “Well,

is nuanced and that, more pertinently, for women. Studies show that men are the groups that Andy’s Man Club has

simply logging out is impracticable. less likely to access psychological created on social media are starting to

“This technology is fully integrated into support; only 36% of NHS referrals for solve a lot of these problems. You have

our lives, and that’s not 81% talking therapies are for men. guys who are isolated, [going through]
inherently a problem,” says
Social isolation may have increased relationship breakdowns, debt

Brit Davidson, assistant of teens feel over the past months, but evidence problems, and they can come together
professor in analytics at social media has
the University of Bath a positive effect suggests that even in the pre-pandemic online and talk with someone else
and an honorary lecturer
era, our social iCalendars weren’t who’s been through the exact same

exactly full. A 2019 YouGov poll found thing, but got out the other side.”

in digital health at the University of that 32% of men had no one they would Like Wilson’s grief group and Gatti’s

Bristol. “Everyone’s screen time has call a best friend, compared to 25% of anxiety-free news network, Andy’s

gone up during COVID. That’s generally women. Men are also more likely to Man Club has experienced significant

a good thing – it means that we’re still seek social connections through their growth on both Facebook and Instagram

communicating.” jobs, which is growing more difficult as during the pandemic. “We’re getting

Davidson’s research is starting to remote working becomes the norm. a lot of engagement, a lot of messages,

show a link between how much people Talking about our problems can a lot of DMs,” says Ambler. “These are

worry about their internet use and their sometimes be a solution in itself. “Just people from all sorts of backgrounds,

overall well-being. Those who scrutinise being listened to can help you feel from professional sportsmen to men

their own behaviour tend to be more supported and less alone,” says Simon who are getting referred to us via

anxious, whether focused on diet, step Gunning, CEO of suicide prevention homelessness charities.”

count or weekly screen-time metrics. campaign CALM. “And opening up can In a recent post, Ambler put a

However, Davidson says, “Studies encourage others to do the same and question out to the group on the subject

have failed to indicate a significant seek the help they need. So many of us of social media. Did they ever worry

relationship between how long you’re will struggle at some stage in our lives.” about its negative effects on their

on your smartphone and your overall For Luke Ambler, this was a painful mental health? “It was interesting,” he

levels of depression, anxiety and stress.” lesson to learn. A former professional says. “A lot of them said they wouldn’t

Which suggests that how you engage rugby player and now mental health be here if it wasn’t for social media,

with others is more meaningful than the campaigner, Ambler’s brother-in-law, because they wouldn’t have seen our

amount of time you dedicate to it. Andy Roberts, took his own life in posts, or seen vulnerability in another

She argues that many of our 2016. Determined to ensure that other man. So, not only can it have a positive

concerns around social media simply families wouldn’t go through the same effect, it could save someone’s life.”

thing, he devised a plan: he took a selfie.

MEN’S HEALTH 99

YOUR
PERSONAL
TRAINER ON
THE MOVE
GREAT
REASONS
TO GET THE
DIGITAL
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MEN’S HEALTH 103



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MEN’S HEALTH 105

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108 MEN’S HEALTH

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MEN’S HEALTH 111



EDITED B
Y
GE C
NERATION
PERSONAL THE EVERYMAN BODY PLAN P/123
TRAINER YOUR ANTIDOTE TO EXCESS
P/ 114

Because Yesterday You Said Tomorrow

EDITED BY ANDREW TRACEY

RACK
UP MORE
MUSCLE

P/118

LOAD
YOUR
GUNS
P/117

COOLER KIT PUT YOUR FITNESS ON TRIAL
P/124 P/127

MEN’S HEALTH 113

PT - 04/21

ONE POT WONDERS

YOUR LIVER’S
SUPER BOWL

Treat your vital organs to some TLC
and fuel faster weight loss with this
antioxidant-packed minestrone

START YOUR
RENEWAL PLAN

Step 1 Buy your vegetables from INGREDIENTS
the reduced aisle, as over-ripe is
a good thing when it comes to soup. • Pancetta or bacon
Not only are they cheaper, but they’re lardons, a pack
easier to digest, too. Heat some olive
oil in a lidded pan. Add the bacon, • A leek, sliced
leek, carrot, celery and onion. Simmer • A carrot, diced
gently for eight minutes. • A celery stick,
Time so far: 10min
Step 2 Add the stock and tomatoes. sliced
Cover and leave to simmer for 20 • An onion, large,
minutes. Resist the temptation to
pour yourself a glass of wine. chopped
Time so far: 30min • Vegetable
Step 3 Throw in the beans and pasta
– your hunger-killing double act. The stock, 1.4L
combination of protein and low-GI • Chopped
carbs will keep you full for longer,
slaying your cravings and aiding your tomatoes, 400g
weight loss efforts. Cook for 10 minutes. • Cannellini or
Time so far: 40min
Step 4 Add the basil and cabbage butter beans,
to the top of the soup so they can a can, drained
lightly steam. When they’re cooked • Macaroni or
but still have crunch, serve yourself fusilli, 50g
a bowl and save the rest to eat in the • Basil, a handful
week. It’s healthier, cheaper and tastier of torn leaves
than anything you’ll find in the • A savoy cabbage,
supermarket’s chiller cabinet. shredded
Total time: 50min
247

Kcal

1.3kg

Veg

50

Minutes

Serves

5

114 MEN’S HEALTH

CLEANSE FROM WITHIN

PHOTOGRAPHY: PATRICE DE VILLIERS i. iii.
FOOD STYLING: REBECCA RAUTER
REVERSE CUT LDL
EXCESS
Carrots can help you
If you’ve been dining root out heart issues:
like a Tudor king while the veg ramps up the
soup’s fibre content
stuck at home, the and works to reduce
leek will help to wipe your LDL (bad)
clean all that rich food cholesterol. It’s also
and booze you ate out packed with vitamin
of boredom. It’s rich in A for bone and muscle
potassium and folate, health, and helps
which help to rid the to thicken the soup,
body of uric acid – the so you won’t have to
add cream. That’s
main cause of gout. right, put it back in
the fridge.
ii.
iv.
PROCESS
TOXINS SUPPORT
FAT LOSS
Not only is cabbage
full of vitamins Onion’s amino acids
and minerals, it supply the materials
you need to make
also contains plenty glutathione, low
of glucosinolates – levels of which are
compounds that linked to higher fat
storage, says Fiona
activate detox-aiding Joyce, author of The
enzymes. It will help 9-Day Liver Detox
Diet. It’s also a great
to clean out your source of quercetin,
colon, too, easing which supports a
constipation. Not the healthy metabolism.
most glamorous job,
we know, but some v.

veg has to do it. SATISFY
HUNGER

Data from the Nurses’
Health Study shows
that low-GI beans
can protect against
colorectal cancer. But
there are short-term
benefits, too. “Fibre
will keep you satiated:
an important factor on
a detox programme,”
says nutritionist Ian
Marber. The less you’re
thinking about food,
the less you’ll eat.

MEN’S HEALTH 115



TOP GUNS

BUILD ’EM BIG

Size matters. “There are huge
benefits to having strong biceps,” says Clarke.
Not only do they help to prevent injuries,
they play a key role in all pulling movements.
Load your arm cannons with Clarke’s advice

LOOK AFTER YOUR
BICEPS AND THEY’LL
LOOK AFTER YOU

02/ ZERO FLEX APPEAL
GET IN A TWIST
Avoid these common pitfalls to ensure you’re
One of the biceps’ primary functions
is to supinate, or rotate, the forearm. gunning to grow and not just putting on a show
To bring maximum muscle into play,
WORDS: ANDREW TRACEY I ILLUSTRATION: HARVEY SYMONS switch to a pair of dumbbells and THE SWINGER THE TOP DROPPER THE DRAG RACER
embrace the twist. “Start with the
dumbbells at your sides, then turn your There Nails the Gets the
wrist to face the ceiling as you curl up,” isn’t a first half bar from
says Clarke. Complete 20 reps, rest for muscle in of each A to B,
one minute and repeat for three sets. his body rep, but but takes
that he won’t bring once he hits the a direct path, pushing
03/ into play in order to top, it’s all downhill his elbows back and
PRECISION TARGETING curl that iron. “Using – dropping the bar dragging the barbell
momentum might at terminal velocity up his body. It’s a
Using lighter weights and isolating your allow more weight back to hip height. movement that isn’t
biceps are smart ways to get extra work to be lifted, but takes “If you don’t control without merit, but it’s
in without damaging your body. “A bench the focus away the eccentric phase, better to screw your
prevents swinging,” says Clarke. Kneeling from the biceps,” you won’t get the elbows to your torso
in front of it, grab a light bar on the says Clarke. Keep most out of the and picture them
opposite side. Rest your upper arms your torso upright, move.” Maintain as hinges, following
on the bench and isolate your biceps, braced and still. tension throughout. a controlled arc.
slowly curling towards your forehead.
Squeeze, lower and repeat to failure.

MEN’S HEALTH 117

PT - 04/21 EDITED B
Y
GE C
NERATION
PHOTOGRAPHY: PHILIP HAYNES I MODEL: JOSH IVORY AT W MODEL 01A
THE BIG WORKOUT STYLING: ABENA OFEI I GROOMING: NAT SCHMITT USING KIEHL’S

IMPROVISE, ADAPT
AND OVERCOME

Lockdowns forced us all to rethink our

approach to fitness – and none more than

trainers. Surviving the crisis has meant

devising plans fit for any location or goal.

We asked a Gen C PT for his own take

A s with so the fitness industry 01B
many other is bright, with a new
trades, the crop of young guns 02A
working successfully mastering
life of a PT in 2020 was their craft under such 01
less a rollercoaster ride adverse conditions.
than a spell on a 60ft After all, smooth SLOW ECCENTRIC
drop tower. Coaches seas don’t make CHIN-UP
and trainers have skilled sailors. 5 REPS
been forced to adapt
to sudden changes in What follows are You might need to head to
how they’re allowed workouts made for the park for this one. By
to ply their trade: those who have focusing on the negative
from setting up Zoom mastered adaptability. phase of your chin-up, you’ll
calls, to hosting Our Gen C trainer light up your biceps and lats
Instagram Lives, to Rory Allen has got while challenging your grip
holding outdoor your fitness covered strength. Pull or jump up to
one-to-one sessions, – whether you’re the bar, with your palms
and back again. training in your facing towards you. Starting
bedroom, back room with your chin over the bar
For the young or weights room. (A), lower yourself over
trainers of Generation 5-10 seconds (B).
C, it was a ride that EXPERT
could easily have been
derailed at the very Rory Allen is a qualified coach,
start. These are the based at the Training Space
trainers who had just gym in Essex. Like so many
taken their first steps of his peers, Allen began his
into their careers when career at the height of one
the coronapocalypse of the biggest crises that
brought the industry the fitness industry has ever
to a standstill. They faced. Throughout it all,
were forced to adapt he has been a source of
without the benefit inspiration and information
of years of experience to his clients, rolling with the
under their belts. punches and helping them
But adapt they have, to pursue better fitness and
and it’s our opinion well-being in an ever-shifting
that the future of landscape. Find him on
Instagram: @roryallenacm

118 MEN’S HEALTH

ADJUSTED GAINS

WORKOUT #01 03A
04A
THE SOUL
SEARCHER 03B

Even with limited equipment and space, you
can build strength by adapting staple moves.
Set a timer for 10, 15 or 20 minutes and take
on this full-body circuit in the AMRAP format

(“as many rounds as possible”) to test your
ability to perform at a solid tempo while
fighting off lactic build-up. Log your
score and beat it next time.

04B

02B

SHORTS MRMARVIS.COM, TRAINERS NEWBALANCE.CO.UK 02 03 04

NARROW-GRIP HEELS-ELEVATED HEELS-ELEVATED
PRESS-UP AIR SQUAT AIR SQUAT
10 REPS 15 REPS (NO LOCKOUT)
15 REPS
Target your triceps by Raise your heels slightly
tucking in your elbows – on a weight plate, or even The blood will be well and
your arms and shoulders a thick book. This simple truly filling up your quads
will thank you for it (though tweak will transform your after this pairing. Stick with
your sleeves might not). squat into a quad-crushing the heels-elevated squats
Start in a high plank pump fest. With just your for another 15 reps but, this
position, with your hands heels on the object and time round, don’t stand
directly beneath your your hands together, keep fully upright between each
shoulders (A). Keep your your chest up and your eyes rep (A). From your bottom
elbows tight to your ribs forward (A) as you bend at position, ascend just above
and lower your body until your knees and sink into parallel, before sinking
your chest hits the floor (B). the squat (B). Driving down into your next rep (B).
With your elbows still from the front of your
tucked in, aggressively feet, stand tall, maintaining MEN’S HEALTH 119
press yourself off the floor, an upright position.
fully extending your arms.

PT - 04/21

WORKOUT #02

SMOOTH
AND STEADY

The kettlebell is the ultimate space saver.

For this total-body workout, perform

a move per minute in an EMOM format,

resting for the remainder of each minute

before starting the next movement. There

isn’t much let-up, so keep your transitions

swift. Choose between a 16-, 24- or

32-minute workout.

01 02 SHORTS MRMARVIS.COM, TRAINERS VEJA-STORE.COM

OFFSET FRONT SQUAT AMERICAN KB SWING
8 REPS PER SIDE 16 REPS

Challenge the stability of This functional classic,
your core and your ability to which relies on solid
keep your chest upright by technical execution, taxes
holding a kettlebell on one your nervous system,
side while squatting. Swing increases your heart
the bell onto the front of rate and builds full-body
your shoulder, with your strength. Gripping a
elbow up (A). Descend into kettlebell in both hands
a squat, trying not to rotate between your legs, hinge
your hips (B). Stand tall, forward with your spine
pressing from the mid-foot, neutral (A). Push your
with your eyes looking hips forward, swinging the
straight ahead. bell, before punching it up,
finishing over your head (B).
120 MEN’S HEALTH

04B ADJUSTED GAINS

03A BUILDING BLOCKS

THE DEVIL
PRESS

Prepare for the next
workout’s satanic
hybrid move by
mastering its
constituent parts

BURPEE
3 SETS OF 10 REPS

Squat and place your hands on the
floor. Jump your feet back to finish
at the top of a press-up. Lower
your chest to the ground. Press
back up while hopping your feet
forward, then jump into the air.
Land softly and repeat.

03 04A SUMO DOUBLE
DUMBBELL DEADLIFT
CHAINSAW ROW 04 3 SETS OF 10 REPS
8 REPS PER SIDE
BURPEE OVER With soft knees and a straight
The dead-stop component KETTLEBELL back, grip two dumbbells,
of this exercise allows for 8 REPS squatting to maintain a neutral
a powerful, concentric spine. Press through the middle of
pull and a strong, muscle- With your glutes now well your feet to stand up. Return the
building contraction in the and truly taxed, it’s time bells to the floor and repeat.
lats. In a split stance, start to hit the deck and up the
with the kettlebell on the ante. Drop into a press-up HANG DOUBLE
floor (A). Trying not to arch position and lower your DUMBBELL SNATCH
your back, row the bell chest to the ground (A). 3 SETS OF 10 REPS
forcefully, leading with the Pause, then push away
elbow while keeping your explosively. Hop your legs Now, hinge forward and allow the
torso low (B). Lower the back in and jump into the dumbbells to pass between your
kettlebell back to the floor, air explosively, moving legs. Stand, pull the bells to your
allowing a second to elapse laterally over the kettlebell chin, turn your hands and punch
before starting the next rep. (B). Land and then repeat. them up to lockout. Lower to
waist height and repeat.

MEN’S HEALTH 121

PT - 04/21 02B

WORKOUT #03 03B

DUMBBELL 03
DEVASTATION
DEVIL PRESS
This workout fatigues your posterior chain INTO THRUSTER
in every round, truly challenging you. 6 REPS
Follow an E3MOM format (“every three
minutes, on the minute”). Start a new You’ll only need to perform
a few reps of this hellish
round every third minute; do the circuit as movement combination and
fast as possible, before resting for the then you’re done. Drop and
remainder. Do eight rounds: you’ll perform a burpee with your
sleep well tonight. hands on both bells (A).
Once you’re back on your
01B feet, swing the bells back
between your legs and use
02A the momentum from your
hips to swing and press
01A

01 02 SHORTS CASTORE.COM, TRAINERS VEJA-STORE.COM I ILLUSTRATIONS:
ANDREA MANZATI AT SYNERGY ART I ADDITIONAL PHOTOGRAPHY: TOM WARRY
STAGGERED OVERHEAD
STANCE RDL DUMBBELL MARCH
10 REPS PER LEG 15 CONTROLLED
MARCHES PER LEG
We usually test our
hamstrings as a pair, but Want to incorporate
this unilateral variation challenging carry variations
loads each leg more but think you haven’t got
effectively. With a dumbbell the space? In which case,
in each hand, stand with marches are your new best
the toes of your back foot friend. Use a controlled
in line with the heel of your swing and press to get both
front foot (A). Shoot your dumbbells stable and locked
hips back, lowering the out above your head. Lifting
dumbbells under control, one knee at a time, mimic a
keeping your back leg marching motion (A). Keep
bent and your front leg your core braced as you
as straight as possible (B). alternate legs (B).
Push your hips forward and
return to an upright position.

122 MEN’S HEALTH

03D ADJUSTED GAINS

03C MEN’S HEALTH 123

them overhead (B). From
this overhead position,
lower the bells onto your
shoulders and squat down
with them (C). Finally,
stand back up explosively,
pressing the bells overhead
(D) before returning them
to the floor and repeating
the sequence from the start.

PT - 04/21 EDITED B

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via @james_horne97 Big enough to pack
An affordable Tracking your heart all the kit on these
introduction to rate has never been pages with room to
percussive therapy, easier. This tech for spare, this behemoth
the Mini Hypersphere measuring the of a bag has become
was rated by our intensity of a fitness staple for
panel for its powerful your workouts also our Gen C panel. It’s
10-watt motor, which allows multi-device
delivers maximum integration, making it built to last, with
vibration to the body perfect for compartments in
to aid recovery. This monitoring your which to organise
portable device offers progress during the tools of your
all the key benefits Zoom workouts.
of bulkier models, MyZone Belt £130 gym, work and
but with less risk of buy.myzone.org personal life (if it
concerned looks isn’t all still taking
from passers-by.
Hyperice Mini place at home).
Hypersphere £90 Built for Athletes
wit-fitness.com
45L Hero
£90 builtfor
athletes.com

05/
GO HANDS-FREE

via @baumbs
You’ve probably seen

one of these in the
wild. The Freetrain
vest solves a modern
problem with a simple
solution: it’s a pocket
for your phone that

won’t leave you
with a raw thigh
after a brisk 5K.

Freetrain
Running Vest £30

freetrain.co.uk

124 MEN’S HEALTH

STYLE COUNSEL

06/ 09/
STRAP IT UP CLEAR SAILING

via @danclough05 via @addygurung
The OG of new-age Protein shakes have
home training kit.
For obvious reasons, tried for decades
optimising our home to nail the “fast
workouts has become food milkshake”
big business. The experience, but
additional planes of
motion you’ll unlock MyProtein has gone
with a set of straps in a different direction
and your living room
door will multiply with this light,
your movement juice-like offering. All
selection by 10,
pulling your gains the gains, but with
back from the brink. none of the gut ache.
TRX Force Kit £200
powerhouse- MyProtein
fitness.co.uk Clear Whey £20
myprotein.com
07/
THE HEAT IS ON HEAVY METAL
ISN’T THE ONLY WAY
An outdoor workout TO GROW. STUDIES SHOW
may well be back TRX CAN BUILD SERIOUS
on your radar, but MUSCLE AND IS TOP

with the predictable FOR CORE WORK
unpredictability of the
British weather, it pays

to be prepared. Our
panel was impressed

by this lightweight
offering from Nike,
which boasts thermal
fabric and lightweight
insulation to keep
you warm but, more
importantly, it’s also
agile enough to let

you move freely.
Nike Therma Jacket

£90 nike.com

08/
THE BIG
SHORT

via @joshgoodwin_
Short shorts are back.
But aside from giving
you some retro
credibility, these
breathable, high-
stretch shorts are
perfect for squatting,
deadlifting and
functional work,
unimpeded by
thigh snags every
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MEN’S HEALTH 125



PT - 04/21 OLD-SCHOOL FITNESS

WORDS: ANDREW TRACEY I PHOTOGRAPHY: PHILIP HAYNES I MODEL: JOSH IVORY AT W MODEL I STYLING: ABENA OFEI I GROOMING: NAT SCHMITT PT FINISHER #24 THE FORMAT
USING KIEHL’S I SHORTS ADIDAS.CO.UK, TRAINERS NEWBALANCE.CO.UK I ADDITIONAL PHOTOGRAPHY: LUCKY IF SHARP
SCORE TOP The test involves following
OF THE CLASS an audio recording of a set
of timed bleeps (find them
The “bleep test” may have seemed on iTunes, Spotify or
sadistic at school, but it’s an effective YouTube), working each
measure of your VO2 max. So, we time the audio sounds. In
combined it with the burpee. Sorry your case, perform two to
five reps of the versatile
01 burpee. Choose a higher
rep count for a faster,
BLEEP IMPACT intense blast, or drop the
reps to two for a long and
Wait for the first bleep. As intense cardio session.
soon as it comes, squat and
place your hands on the 02
ground. Jump your legs
backward, finishing in a HOLD STEADY
press-up position. Lower your
chest to the ground, then After your last rep, stand tall,
press up explosively. Jump gain your composure and
your feet forward and leap focus on steadying your
into the air. Touch your hands
above your head, land and breathing and bringing down
repeat until you hit your reps. your heart rate. In this test,
what you do in between the
reps is just as important as
the reps themselves. Keep
your water close, avoid

unnecessary movement and
wait for the next bleep – and

the next, and the next.

03

GYM CLASS HERO

Rack up your rep count as
the intervals between the
bleeps grow shorter. Once
you can no longer perform
the prescribed work before
the next bleep sounds, the
class is over. The final bleep
you managed to complete
indicates your score; make
a note of it and aim to beat
it on each subsequent
attempt to ensure progress.
A-star for effort.

MEN’S HEALTH 127

POWER TRIPS

How to
GoBig In
America

Rekindle a special
relationship with the
US by ticking off our
list of 22 adventures
designed to stimulate
your body and mind

128 MEN’S HEALTH

EDITED BY TED LANE American
Adventures
04/21
Special

There’s a new boss in town (by which we mean the
White House), and international travel is edging ever
closer to being back on the menu. That’s why we
teamed up with the editors of Atlas Obscura, a guide
to destinations that are off the beaten path, to come
up with the ultimate North American road trip for
those of you whose pioneer spirit has been cooped up
inside for too long. Use our key to create an itinerary
that’ll engage your grey matter, dissolve stress and
fire up your fitness levels. Make holidays great again.

The Wild Multnomah Falls

Bridal Veil, Oregon

Key One Square Just 30 miles from Portland and
Inch of Silence cascading 185m, this the tallest
Relaxing waterfall in Oregon and the most
Workout Jefferson County, Washington stunning. Tip: hike another mile and
Mind trip you’ll encounter the nearby Wahkeena
Oh, so you want to get away from it all? Falls, another holy-whoa backdrop
Then try this “silence sanctuary” in the along the Columbia River Gorge.
Olympic National Park, 3.2 miles from the
visitor centre. A sound project designed LOSE YOURSELF
by acoustic ecologist Gordon Hempton, IN NATURE
the space is devoid of man-made noise.

Family Fern Canyon 
friendly

Orick, California

This fern-festooned paradise in the
Prairie Creek Redwoods State Park served
as a location for The Lost World: Jurassic
Park. Surrounded by babbling streams
and canyon walls that climb up to 25m
tall, you can’t help but hum the theme
tune. A perfect place to get primeval.

Mount Greylock Avenue of the Giants

Lanesborough, Massachusetts Humboldt County, California

This mountain marks the highest point Flanked by redwoods that soar 90m into
in the state of Massachusetts. Depending the sky, this highway offers a trip through
on your trail, hiking to its peak will take what is arguably the most scenic stretch
you about half a day as a round trip. of California. The 31-mile drive boasts
And it’s well worth the effort: in clear views so compelling that they’ll enthral
weather, you can see up to 90 miles even the most screen-addicted teenager.
away. Alternatively, you can snowmobile
up to the top, around 760m above the
surrounding valley, if that’s your jam.

MEN’S HEALTH 129

The Weird

GET YOUR SKATES ON
AND GLIDE THROUGH
YOUR CARDIO SESSION

Lake Morey Resort Eben Ice Caves  FREEZE OUT YOUR WORDS: MEN’S HEALTH US I PHOTOGRAPHY: BRIAN NEVINS (COURTESY OF ICE CASTLES), QUINN SCHROCK (AVENUE OF THE GIANTS),
Skate Trail ANXIETIES GAZING MARK FLEMING/YANKEE MAGAZINE, TOM BUTCHMAN (COURTESY OF ICE CASTLES), GETTY IMAGES, ART MERIPOL (COURTESY RATTLESNAKE SALOON)
Deerton, Michigan ON ICE-COOL ART
Fairlee, Vermont
Ice Castles
Want to skate somewhere more thrilling When the temperature drops in
than yet another man-made rink? Then Hiawatha National Forest, water freezes Lincoln, New Hampshire
hit this maintained path that winds 4.5 as it runs over cliffs, forming massive
miles through stunning, tree-lined ice caverns. Be prepared: you’ll need Professional ice artists (a real thing)
mountains. The trail isn’t for beginners, cleats for the mile-long hike there. amass in New Hampshire to hand-place
but there are also rinks for ice hockey thousands of icicles. Each year, they
and marshmallow roasts. Hocking Hills State Park come up with all-new creations. Tell
your kids that it’s a real-life Frozen.
Logan, Ohio Loon Mountain Resort is nearby, too.

Horsetail Falls Firefall There’s almost too much to do in this Montezuma Castle
2,000-acre park: hiking trails, cliffs to National Monument 
Yosemite National Park, California climb and rappel, caves, waterfalls and
even two spas in the area. You’ll likely Camp Verde, Arizona
For a few weeks in mid-to-late February, need one after all of that activity.
you can take in (and Instagram, This five-storey structure, built by the
naturally) the surreal effect of a Burr Trail Switchback prehistoric Sinagua people, teeters on
300m-tall waterfall off the east side of a vertical cliff face 30m over the valley
El Capitan mountain set “aflame” as Garfield County, Utah floor. While the castle itself is closed
the water reflects the sunset. If you can’t to visitors, you can still hike the trail
make that window (and be warned, it’s Just outside the Glen Canyon National around it and gape in wonder.
busy if you do), the falls can still be Recreation Area lies one of Utah’s most
viewed between December and April. epic trails.The switchback area is a Crater of Diamonds
scenic drive (or adventurous hike) State Park 
through rugged backcountry.
Murfreesboro, Arkansas

According to local lore, a farmer once
discovered diamonds in his turnip
fields. Though you probably won’t find
a diamond, there are plenty of rocks and
even gemstones for the taking. Bring
your own tools. (No battery-operated
or motor-driven ones are allowed.)

130 MEN’S HEALTH

The Lost Sea American
Adventures
Sweetwater, Tennessee
Special
Descend 43m underground into a
sweeping cavern and you’ll find The Hungry
America’s largest underground lake.
The visible part is 67m wide. Take Jones Bar-B-Q Diner The Church Brew Works
a boat tour of the lake, where you
may see some of its stocked trout. Marianna, Arkansas Pittsburgh, Pennsylvania

Ghost Town Disc Golf This two-table diner largely caters for After this church was deconsecrated
takeaways, which makes sense as it’s in the early 1990s, its owners seized
Central City, Colorado actually located in someone’s home. Its upon its buzzing Lawrenceville
owners, the Jones family, have been location, repurposing the pews to create
Russell Gulch was once a gold rush cranking out slow-smoked barbecue booths and adding biergarten tables.
town. When the mines ran dry, it was pork since around 1910, making it one Its menu of craft beer offers multiple
abandoned until a developer turned it of the oldest continuously running styles from its own brewery, and
into a destination for disc golf, a cross black-owned eateries in the US. there’s outdoor seating, too.
between Ultimate Frisbee and golf, set
among the deserted buildings. Game on. WORK UP AN APPETITE
ON HORSEBACK
Cadillac Ranch 
Pekin Noodle Parlor Rattlesnake Saloon
Amarillo, Texas
Butte, Montana Tuscumbia, Alabama
In 1974, a group of artists and the
eccentric millionaire Stanley Marsh Founded in 1911, Pekin is America’s You won’t find many other restaurants
paid homage to a classic American car: oldest continuously operated Chinese that allow you to park your horse out
they half-buried 10 graffiti-covered restaurant. It has earned plaudits for its front. This burger-and-beer saloon –
Cadillacs in a field alongside Route 66. westernised spins on Chinese dishes, part of a resort that offers hiking and
(It was relocated in 1997 to a nearby cow such as its sweet-and-sour chicken with riding – is tucked under a rock in the
pasture.) Visitors are encouraged to pineapple. Ideal for socially distanced Appalachian foothills. For those without
paint the vehicular Stonehenge. It’s art. dining, the restaurant has curtained a mount, it’s a steep trek from the car
booths, and takeaway is also an option. park. Try the fried apple fritters.
GO OFF-ROAD AND
IMMERSE YOURSELF
IN PURE AMERICANA

White Manna  The Griswold Inn 

Hackensack, New Jersey Essex, Connecticut

This 22-seat joint is home to one of the “The Gris” is one of the oldest inns in
best burgers in the state of New Jersey the US. Since its founding in 1776, it has
and possibly the nation – that’s why weathered the war of 1812, the Depression
foodies such as Anthony Bourdain and and Prohibition – and outdoor dining has
Guy Fieri have made pilgrimages there. helped it weather COVID-19, too. With
Founded in 1939 as part of the World’s its old-school charm and good American
Fair, White Manna makes slider-style food, it’s a perfect base from which to
burgers sizzled with onions and cheese. explore the country’s history.
They’re satisfying in their simplicity.

MEN’S HEALTH 131





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QUESTION ONE WORD

What perennial ANSWER #74
comfort food can
sharpen your mind ANSWER
through to summer
Camembert
and beyond?

Camembert is nation in a sense of of muscle-building protein, at Tokyo University, the WORDS: YO ZUSHI I PHOTOGRAPHY: ROWAN FEE I DIGITAL MANIPULATION: SCRATCHINPOST.CO.UK I ADDITIONAL ILLUSTRATION: GETTY
France’s national common purpose. But to 7% of your calcium RDA for regular consumption of
cheese, which is paraphrase Charles de strong bones, and 5% of Camembert could help to
no small claim in a country Gaulle’s remark to Winston your RDA of riboflavin, stall the long-term cognitive
where everyday life remains Churchill, how can you unite a a vitamin that helps to decline associated with
anchored by traditional country that has 246 varieties unlock energy from the Alzheimer’s disease by
(and very often cheesy) of cheese? The answer, it food you eat. Gratifyingly, reducing levels of harmful
meals. The atomised British seems, is Camembert, which a study at Iowa State signalling proteins called
tend to graze throughout was first created a year University found that the cytokines, which can lead to
the day and frequently before the foundation of the classic French combo of inflammation in the brain.
alone; the French, meanwhile, Republique and quickly rose cheese and red wine (when
still take 80% of their meals to become France’s most consumed responsibly, of So, as the cold days
communally and spend popular. Agreed on by all, it’s course) can protect against linger, treat yourself to
longer at the table than the taste of families – and a the deterioration of memory a piece of our nearest
most of their European people – coming together. and other thinking skills. neighbours’ favourite
counterparts. And it’s an effect that lasts cheese. Though France
Beyond such lofty benefits for life. According to research and the rest of Europe
A central part of the to a nation’s body politic are might now feel more remote
French meal platter, cheese more corporeal ones. Though than ever, let’s be thankful
is consumed regularly by high in fat, a single, inch-long that good food and good
96% of the population and piece of Camembert contains health know no borders.
serves, in its own way, as an 7% of your daily requirement
unctuous glue binding the