Escolar Documentos
Profissional Documentos
Cultura Documentos
AUG
2016 O
N
TH
E
CO
V
26
GRIT BEFORE GLORY
National swimmer Quah Zheng Wen
aims to make a splash at the Rio
Olympics. But in order to compete with
the worlds best, he has to train like one.
23 70 DONT DISS
THE EMOJI
Forty-nine percent MADE IN SINGAPORE
thats the number of How to get stylish for our
emoji-texting single climate without burning a
women who are hole in your pocket.
sexually active, versus
21 percent who
dont use them.
50 36
58
FITNESS TRACKER IS IT POSSIBLE TO
FACE-OFF MAKE 100K BY 30?
Which of these tech Heres some money wisdom
gizmos will give you bang to build up your savings.
for your buck?
PUT A SPRING IN
YOUR STEP
A ve-in-one-hit wonder,
the Rollback to Inchworm
incinerates fat while
increasing tness, exibility
and balance. Yes, it hurts.
But trust us, it works.
2 AUGUST 2016 M E N S H E A LT H . C O M . S G
CONTENTS
AUG MMA X CROSSFIT
2016 88
WORKOUT: FIGHT
GONE BAD
Designed to mimic a mixed
martial arts contest, this is a
frantic 17-minute gut check.
34
GIVE SOME,
GET SOME
100 STAR IN THE
MAKING
National marathoner
Your four-step guide Neo Jie Shi shares what
to rubbing her the its like to qualify and
extremely right way. prepare for the biggest
event in her life the
Rio Olympics.
46 90
TRAVEL BACK IN TIME
Kelvin Tan heads to Zhengzhou,
China with Tiger Airways and
discovers how its a real blast
from the past there.
FORGE ABS
OF STEEL
Strengthening
your core and
lower back will
help you nail
the sit-up IPPT
station.
102 104
HIT THE
GROUND
RUNNING
Don these
footwear and get
ready to shave
seconds of
your next trail or
road race.
OWN PACE,
OWN TARGET
After taking part in two Asics
City Relay races this year,
Mcken Wong reveals what its
like to compete in this format.
4 AUGUST 2016 M E N S H E A LT H . C O M . S G
GET IN TOUCH
WITH US AT
menshealth.com.sg/connect
RODALE INTERNATIONAL
GROUP EDITOR-IN-CHIEF
Caroline Ngui, nguislc@sph.com.sg SVP, International Business Development
& Partnerships
GROUP EDITOR CHIEF EXECUTIVE OFFICER Robert Novick
Raymond Goh, raygoh@sph.com.sg Loh Yew Seng, lohys@sph.com.sg
Executive Director, Business Development
Strategic Planning Director & Global Licensing
EDITORIAL Foong Seong Khong, foongsk@sph.com.sg Kevin LaBonge
Publishing Services Director Director, Business Development & Global Licensing
Editor Leong Tscheng Yee, leongty@sph.com.sg Angela Kim
Kelvin Tan, kelvtan@sph.com.sg Corporate Communications Head Director,Global Marketing
Writer Chin Soo Fang, soofang@sph.com.sg Tara Swansen
Kenneth Wee, kenw@sph.com.sg
Vice-President, Human Resources International Financial Manager
Content Producer Irene Lee, leebl@sph.com.sg Michele Mausser
Mcken Wong, mckenw@sph.com.sg
Administrative Assistant
Executive Sub-Editor Shoi Greaves
Leonard Lau, leonardl@sph.com.sg
Editorial Director, Rodale International/
Senior Manager, MANAGING DIRECTOR Director of Content, Rights & Photo Operations
Administration and Editorial Support Unit John Ville
Dennis Pua, dennisp@sph.com.sg
Juliana Chong, julianac@sph.com.sg Editorial Director, Mens Health and Womens Health
GENERAL MANAGER Laura Ongaro
Editorial Support Manager Pang Lee Cheng, panglc@sph.com.sg
Alice Han, tayaha@sph.com.sg Editorial Director, Runners World, Bicycling,
Senior Coordinator Prevention & International Branded Books
ADVERTISING SALES Veronika Taylor
Munirah Abdul Rahman, munirahr@sph.com.sg
Senior Content Manager
Associate Ad Sales Director Karl Rozemeyer
CREATIVE Kevin Foo
Associate Editor
Senior Account Manager Samantha Quisgard
Art Director Alan Lim
Jason Tan, jasontan@sph.com.sg Production Assistant
Account Managers Denise Weaver
Associate Art Director Cheryl Tay
Ashruddin Sani, ashdin@sph.com.sg May Tan
Senior Designer
Pauline Tan, paulinet@sph.com.sg MH ADVISORY BOARD
MARKETING
Chief Photographer
DR DERRICK AW DR JEAN HO
Veronica Tay, verontay@sph.com.sg Team Head MBBS (Spore), MMed MBBS (Spore), MMed
Executive Photographers Vicky Yong (Int Med)(Spore), GDA (Spore), MRCP (UK),
Frenchescar Lim, frenchl@sph.com.sg (Spore), MRCP (UK), FAMS (Dermatology),
Digital Manager FAMS (Dermatology), Jean Ho Skin, Hair
Tan Wei Te, tanweite@sph.com.sg Serene Ong Consultant, University and Laser Clinic,
Winston Chuang, wchuang@sph.com.sg Dermatology Clinic, Mt Elizabeth
Assistant Manager National University Hospital Medical Centre
Photographers Jasmine Koo
Darren Chang, darrenc@sph.com.sg VIDYA G. BHAT DR EUGENE HONG C.J.
Jasper Yu, jasperyu@sph.com.sg MSc, Nutrition & MBBS, Dip ABAAM,
For sales and marketing enquiries, Food Science (India), MHSM Medical Director,
Vee Chin, veechin@sph.com.sg e-mail Agnes Seow: seowlke@sph.com.sg Nutrition Consultant Electro Hair Regeneration
Vernon Wong, vernwong@sph.com.sg Centre, Camden
Zaphs Zhang, teolc@sph.com.sg DR JASON CHIA Medical Centre
PUBLISHING SERVICES MBBS (Spore)
Photography Assistants MSpMed (Aust), DR MARTHA LEE
Cheryl Raharjo, craharjo@sph.com.sg Sports Physician, DHS (US),
Angela Guo, angelag@sph.com.sg Team Head Head and Consultant, Clinical Sexologist,
Alice Chee, siewyuen@sph.com.sg Sports Medicine Eros Coaching
Editorial Support Executive and Surgery Clinic,
Jacqueline Yik, jacyik@sph.com.sg Team Leader Tan Tock Seng Hospital DR NELSON LEE
Lisa Yong, lisayong@sph.com.sg MBBS (Spore), Masters
ASSOCIATE PROFESSOR of Medicine (Psychiatry),
CHIA SING JOO Grad Diploma Psychotherapy
CREATIVE SERVICES MBBS, FRCS (Edin), (Distinction),
FAMS (Urology), Medical Director &
Director Head & Senior Consultant, Psychiatrist, The
Ong Ting Nee, tingnee@sph.com.sg Department of Psychological
Mens Health Singapore is published by SPH Magazines Pte Ltd General Surgery (Urology), Wellness Centre
Editor under license from Rodale Inc., publisher of Mens Health Tan Tock Seng Hospital
Grace Chua, cshgrace@sph.com.sg in the United States. All rights reserved. Title and trademark DR PAUL ONG
Mens Health Rodale Inc. No part of this publication may MITCH CHILSON JAU LUENG
Associate Editor be reproduced in any form without the writen consent of the Director of Strength BA MB MChir MA
Cadence Loh, cadencel@sph.com.sg publisher. Any views expressed by the Members of the Editorial & Conditioning, (Camb), FRCP (UK),
Evolve Mixed FESC, Senior Consultant,
Senior Writer Advisory Board in this magazine are their own and do not
Martial Arts Interventional Cardiology,
Nida Seah, seahnida@sph.com.sg necessarily reect the views of or is sanctioned by this magazine. Device Therapy
Members of the Editorial Advisory Board do not, by virtue of DR CHONG Department of Cardiology,
Assistant Project Manager their membership, endorse or support any product or service YEANG CHERN Tan Tock Seng Hospital
Nurasyidah Abdul Razak, nsyidah@sph.com.sg advertised or articles featured in this magazine. MBBS (Spore),
The articles in this magazine are for your information only. Do not MMed (Family Med), DR SEE HUI TI
Senior Art Director substitute it for the advice of a qualied healthcare practitioner Wellness Doctor MB. ChB, MRCP (UK),
Neccol Woo, neccolw@sph.com.sg or professional advisor. AsiaHealthPartners FRCP (Edin), FAMS
(Medical Oncology),
Associate Art Director DR CHUA JUN JIN Senior Consultant,
Feng Ling, lingfeng@sph.com.sg Mens Health Singapore is published by SPH Magazines Pte Ltd, MBBS (Spore), FRCS Medical Oncology,
Senior Designer 82 Genting Lane, Media Centre Level 7, Singapore 349567. (Edin), FRCS (Glas), Parkway Cancer Centre
Tel: 6319-6319, Fax: 6319-6055, Consultant Cosmetic
Tham Siew Yee, thamsy@sph.com.sg and Laser Surgeon, DR SAMUEL YEAK
E-mail: magmenshealth@sph.com.sg.
JJ Chua Rejuvenative Cosmetic MBBS (Spore), FRCS
Distributed by Circulation Department, Singapore Press Holdings & Laser (Edin), FRCS, RCPS
Ltd. Printed by timesprinters, Surgery, Mt Elizabeth (Glas), FAMS (ORL),
Singapore registration No. 196700328H. Medical Centre Head & Senior Consultant,
SPH Magazines registration no. 196900476M, ISSN 0217-8274, Department of Ear,
MCI (P) 035/05/2016 DR BENJAMIN CHUAH Nose & Throat,
MBBCh, MRCP (UK), Tan Tock Seng Hospital
Distributed in Vietnam by XunhaSaba Corporation.
Consultant, Department
Distributed in Hong Kong by Foreign Press Distributors Ltd. of Haematology-Oncology,
MENS HEALTH IS AVAILABLE For back issues, e-mail circs@sph.com.sg. National University
ON BOARD SINGAPORE AIRLINES To subscribe online, visit www.menshealth.com.sg. Cancer Institute
FIRST AND BUSINESS CLASS
6 AUGUST 2016 M E N S H E A LT H . C O M . S G
Global Editions/
EDITORS-IN-CHIEF
Australia
IAN COCKERILL
Brazil
SERGIO XAVIER
1
EASY BEING
P92
Greece
VASSILIS
GEORGAKAKOS
P32
JAN PETER JANSEN
afternoon practices that begin Philippines
about 2.30pm and end about ALLAN MADRILEJOS
Poland
7pm. And he does this 10 times The Best Books KRZYSZTOF KOMAR
a week, spread across Mondays To Pick For A Portugal
to Saturdays. Beach Laze. PEDRO LUCAS
Romania
And you thought your job was MIHAI GHIDUC
tough. Now, imagine doing this Russia
while worrying about geting a KIRILL
VISHNEPOLSKY
paycheque or, at the very least, Serbia and
training funds. 3 Montenegro
IVAN RADOJCIC
P50
Sport Singapore does help our Singapore
athletes with the cost of training, KELVIN TAN
ARUBA
CHILE
he reveals.
COLOMBIA
If thats not enough reason
to cheer on your fellow COSTA RICA
ECUADOR
P54
Master Online
Shopping.
EL SALVADOR
GUATEMALA
HONDURAS
MEXICO
Editor NICARAGUA
PANAMA
PERU
VENEZUELA
8 AUGUST 2016 M E N S H E A LT H . C O M . S G
NOW! AT MENSHEALTH.COM.SG
Facebook
LIKE US AT
www.facebook.com/
menshealthsingapore
Twitter
FOLLOW US ON
www.twitter.com/menshealth_sg
To Your Body
When You Run
The benefits of aerobic activities such as running or
cycling are unmistakable. But a few of its odder side
effects like maybe tasting blood during a race could be
mistaken for symptoms of problems and cause unwanted
alarm. Worse, you might even avoid such exercises
altogether. Find out what some of these strange effects
are and why theyre happening to you.
www.bit.ly/runeffectsmh
Sign up for our newsletter when you
register as a member on Menshealth.com.
sg, and receive free expert advice and tips
delivered straight to your inbox. Each week,
youll learn how to upgrade your muscle
gains, look like a million bucks and get
the girl. www.bit.ly/1YHEeSA
The Reason
Why She Stares
At Your Mouth
a cigarette pack, youve got date with this neat trick that plays 3D
work to do to before you start holograms on your iPhone, iPad or
locking lips with anyone. Galaxy Tab S.
www.bit.ly/goodkissermh www.bit.ly/hologrammh
10 AUGUST 2016 M E N S H E A LT H . C O M . S G
ASK MENS HEALTH LIFES QUESTIONS ANSWERED
STEP UP TO THE
MIC AND SING AS
THOUGH EVERYONE
CAN HEAR YOU.
hen post-work
drinks look like
might be forgiven
12 AUGUST 2016 M E N S H E A LT H . C O M . S G
GET MORE ANSWERS TO LIFES QUESTIONS AT MENSHEALTH.COM.SG/ASK-MH
LEGAL EASE
benefits as yoga, though we of your brain associated with CAN I SUE IF SOMEONE
suspect this depends on the motivation and pleasure, RUNS ME OVER WITH A
track chosen. including your ventral WHEELCHAIR? Rob
For maximum networking tegmental area part of a
A key question would
effect, its best to opt for one region thats been implicated be whether the act was
you can sing in a low octave. in drug abuse and addiction, intentional or otherwise,
Thats because deeper, more according to US research. says Samuel Seow,
measured voices are linked to Even one day of cutting managing director of
authoritativeness and superior back on salt could prompt Samuel Seow Law
leadership potential. you to want and need more, Corporation. Where there
For you, that means Jacky she says. was no intention to injure,
Cheung, Michael Buble or Get the picture? Youre the operator may be
hooked. And while you could subject to claims under
David Bowie is in, while Steven
thetort of negligenceby
Tyler should remain firmly in just go cold turkey, slowly
the person injured, under
the Where are they now? getting yourself off sodium which the person injured
file. But then, you knew that also works. would claim for damages.
already, didnt you? Studies show that reducing Where there was an
your sodium intake by 30 to intention to injure, the
I KNOW I GET ENOUGH 50 percent can help reduce operator may be charged
SODIUM IN MY DIET, SO salt cravings within two to and subjected to criminal
WHY DO I SOMETIMES three months. sanctions, and may be
CRAVE SALT? Dan To help resist the hankering liable for a jail sentence, a
fine, or both.
That hankering is all in your for salt when youre dining at
head. The amount of sodium in home, keep some oregano
the average diet far exceeds within reach. Do you have a question about the
law that you want to find out?
that needed for survival, says In a Brazilian study, people Please send it to us at
magmenshealth@sph.com.sg.
Marcia Pelchat, a researcher at who initially opted for a salty
the Monell Chemical Senses piece of French bread later The legal information here does not constitute
legal advice. You should always consult a
Center in Philadelphia. preferred the taste of a low- lawyer for the professional assurance that our
Over time, the excess may sodium slice seasoned with information, and your interpretation of it,
is appropriate to your particular situation,
cause changes in certain areas the herb. before you commence any sort of legal action.
We are not liable if you fail to do so.
MAYBE
Are you worried about your
bowels or your biceps?
helps people to bond
Protein powders dont spoil
faster than any other group
like food does, because a dry
activity. According to
environment makes it hard
psychologist Dr Eiluned
for microbes to grow, says Dr Bob Roberts, professor of
Pearce, singing from the
food science at Penn State University in the US. So unless
same hymn sheet helps us NO? youre storing your tub in a warm, humid place, youre fine
to build social cohesion when
on the underpants front. But its muscle-building mojo does
there isnt time to establish
diminish over time. Protein reacts with the milk sugars,
one-to-one connections
resulting in a breakdown of the amino acid lysine. If you
in a group.
lose lysine, then the powder will not be as complete of
Which means a duet with
a protein, says Dr Roberts. Only a day or two past the
your manager could be the
expiration date? Another sign of degradation is a fade in
best way to perfectly pitch a
decent pay rise.
MAYBE? flavour, says Dr Roberts. If you taste cardboard, toss it.
It has also been suggested And if it always tasted like cardboard, no wonder the stuff
that singing can deliver many sat around for so long.
of the same meditative
AUGUST 2016 13
KICK-START YOUR
METABOLISM
After years spent in the lower circles of nutritional purgatory, bread has recently had
something of a rebirth. While the once mighty white is unlikely to surface any time soon, whole grains
and a wide variety of seeds have seen the artisan loaf rescued from the inferno by those after lower
GI energy to go with their protein. Now, it seems that toast has completed its renaissance story,
with a study proving that barley kernel loaves are an effective, if surprising, fat burner.
Research published in the British Journal of Nutrition found that subjects eating barley kernel bread
with breakfast, lunch and dinner had higher metabolisms for up to 14 hours, as well as better
appetite control. The studys experts point to barleys positive effect on gut hormones ones that
simultaneously accelerate fat burning and reduce inflammation that can cause bloating.
In the long term, this could take a healthy bite out of your risk of cardiovascular disease and diabetes.
In the meantime, putting the wonder grain in your toaster will keep your own breadbasket well sliced.
TAKE
UNWANTED FAT
OUT OF THE
TOASTER AND
INTO THE FIRE.
PHOTO WIM STEENKISTE/123RF
AUGUST 2016 15
HEALTH
THE
EASYFIX
P H O T O S ( WA S H I N G H A N D S) J O H N T O M A S E L L I / 12 3 R F,
will help your eye muscles relax.
your body can cruise
aerobically before it And youll have an excuse for
makes the switch to staring mindlessly into the
anaerobic, and all distance. Thats not daydreaming
the lactic agony that its preventive medicine!
entails. Thankfully,
DIGITAL IMAGING ASHRUDDIN SANI
theres a solution.
According to the
Japanese Circulation
Journal, magnesium
oil spray is more
instantly enlivening
than caffeine and,
better yet, raises
the minerals
concentration in your
muscular cells that
prolongs that blissful
period of aerobic
exercise capacity.
16 AUGUST 2016 M E N S H E A LT H . C O M . S G
BOOST FERTILITY AND
WARD OFF CANCER
The University of Utah in the US has found that men with
abnormally low sperm counts are 10 times more likely to
develop testicular cancer. If hard facts like this leave you
feeling flaccid, get yourself to the kitchen. A study in Fertility
and Sterility found that consuming a combo of zinc and folate
is the best way to improve your sperm count. Now, while a diet
of oysters and broccoli would satisfy these requirements, its
not exactly sustainable. Instead, a granola breakfast should
stiffen your resolve.
MILK
THE PERCENTAGE INCREASE IN STROKE
RISK FOR PEOPLE WHO DONT EAT
BREAKFAST VERSUS THOSE WHO DO. AN
CHOCOLATE
EARLY FEED MAY HELP PREVENT MORNING
SPIKES, SO KEEP BOILED EGGS IN THE
IS NOT EVIL
University of Aberdeen researchers in
FRIDGE TO GRAB AND GO. Scotland have chanced upon a sweet deal
SOURCE: STROKE that will make choc binges guilt-free. The
study, in the Heart journal, found that
enjoying 100g of milk chocolate a
week lowers your chance of death
from heart disease by 25 percent
and your stroke risk by 23 percent.
We cant promise itll do much for your
six-pack, though.
CHANT AWAY
HEART ATTACKS
There are genuine health
concerns in the course of a
big football match. In fact,
during Englands clash with
Argentina in 1998, there was
a 25 percent upstick in A&E
admissions for heart attacks.
Now, whether David Beckhams
petulant flick of the heel was
the sole cause of the stress,
we cant be sure, but fervent
support can put a strain on your
ticker. The release? Sing like
youre winning. Researchers at
the University of Gothenburg
in Sweden found that the
controlled, rhythmic
breathing associated with
belting out a football chant
scores you the same positive
cardiovascular effect as yoga.
Bring in the natural release of
the stress-beating hormone
oxytocin as a result of your
chanting and youll manage
the rise of cardiac foul play.
AUGUST 2016 17
THE
WEIGHT
OFWATER
Dont let its high GI rating turn
watermelon into a forbidden
fruit. It is rich in the amino
acid L-citruline, which,
according to researchers
at Frances Sorbonne THE AVERAGE PERCENTAGE
University, has a profound STAMINA BOOST ENJOYED BY COFFEE
effect on body composition. DRINKERS DURING RUNNING AND
The study, published in The CYCLING TIME TRIALS.
Journal of Nutrition, found SOURCE: THE UNIVERSITY
OF GEORGIA IN THE U.S.
that when compared with
other amino acids, the
L-citruline present builds SHAKE
9 percent more lean size, THINGS UP
as well as juicing up the Give your shakes and
production of regenerative smoothies a healthy
hit with this shopping
proteins that build muscle. list from nutritionist
Scott Baptie.
CHANGE OF CULTURE
Out of whey? Low-fat
Greek yogurts high
protein content
EDIBLE rebuilds muscle and
SPF IS IN staves off hunger.
When the sun comes out, Plus, the probiotic
while women tend to lose boost aids digestion.
their inhibitions and whip out
sunscreen, men wont lose their ROOT OUT PAIN
heads and get on the sauce Anti-inflammatory
unless that sauce comes in ginger lessens muscle
the form of a vibrant Mexican soreness after hard
marinade. New research from the training, reports the
University of Arizona has found University of Georgia in
PHOTO MONCHAI TUDSAMALEE/123RF
18 AUGUST 2016 M E N S H E A LT H . C O M . S G
RUN
WITH THE
HERD
Can sane folks learn from those
wacky ultra-marathoners? We can
certainly try. A South African study
found that competitors with the
fastest times tend to run together
at the start of the race. So, for your
weekend race, find others who are
running at your goal pace and hang
with them, at least in the beginning.
20 AUGUST 2016 M E N S H E A LT H . C O M . S G
RETHINK YOUR ROUTINE
Who needs maths when youve got muscle? Heres the problem: John uses 5x5 training: doing five sets of five reps to build
strength. But his friend Bob hates maths, so he just does 25 reps to failure. Whos getting stronger faster? Hint: In a UK study,
men who did 5x5 workouts on one leg but 25 reps on the other ended up with nearly identical results in both legs. But the
reps-to-failure leg gained that in only half the time. Pencils down, times up. The point is you dont have to be a genius to figure
out what you should do.
STRETCH TO
GOOD EFFECT
Brazilian scientists have
discovered that stretching
the muscles opposite to the
ones youre about to use
provides an instant strength
boost that will help you pump
out 15 percent more reps.
Lets put that into context: It
means if youve booked a heavy
session on the bench, the best WHAT
thing you can do is to loosen up
your lats first. Likewise, a series
of heavy bicep curls will be well
THE
served by a preliminary tug
on the triceps. HECK IS
ELEVATE YOUR
LIFTING GAME
SPOXING?
This hybrid boxing and spinning
Beloved of pro cyclists workout was invented by Esther
for its legal endurance- Solano of Epic Boxing & Fitness in the
spiking benefits, US, and is an interval training that features
hypoxic training is the a whole lot of spinning and boxing moves.
workout for those who The timing takes its cue from pugilism,
cant afford a month with a dozen three-minute rounds and
training in the high 30-second rests in between, ending with
altitudes of Nepal. The 10 minutes of core work. A single workout
reduced oxygen can burn as much as 1,250 calories.
increases your red blood
cell count, so your
muscles can work harder
once you return to sea
level. However, the most
significant effect isnt on
your stamina but on your
.
strength. Research in the
International Journal of
Sports Physiology and
Performance found the
same oxygen deficit
during resistance
training triggers a THE PERCENTAGE
flood of human growth IMPROVEMENT IN THE
hormone. Two sessions
a week for six weeks
VERTICAL JUMP OF NOVICE
saw a 10 percent rise in LIFTERS AFTER 10 WEEKS
muscle size and, most OF DEADLIFT TRAINING.
notably, a 22.5 percent SOURCE: THE JOURNAL
improvement in OF STRENGTH AND
strength. CONDITIONING RESEARCH
AUGUST 2016 21
CUT TIME DOWN TO SIZE
Portion sizes form a direct relationship
22 AUGUST 2016 M E N S H E A LT H . C O M . S G
SECOND
GOTTA
FAKE IT TO
MAKE IT?
Think youre the only
LUCKY
admitted faking it,
did so in more than a
quarter of their sexual
encounters. It can
Yes, its worth going for a
actually help your
second date even if the first
relationship youre
didnt produce sparks. According
making her feel
to Robert Gordon, author of
better by showing
I Love You Madly!, he suggests
her you enjoy what
that on the first date, she may
shes doing.
have been holding back. Women
in particular are taught early on
not to talk to strangers. So if the
first date rated a 7, call her back
SEXUAL
and be observant this time. Watch HEALING
for admirable qualities, like BY THE
friendliness, humour and NUMBERS
especially optimism. After all, 1 in 7 men will be
shes going out with you again, diagnosed with
right? Share a family story or prostate cancer.
ask if she has a photo of her cat.
You can gauge empathy, and 1 in 39 will die
deeper exchanges can lead to from it But wait!
carnal feelings. Theres a feel-
good preventive.
5 orgasms a week
can cut your risk
by 20 percent.
THE PICTURE
SHE WANTS
TO SEE
Your shirtless selfie
from the Phuket trip?
Lose it. Women tend
to favour a profile
photo that exudes
pride, suggests
a survey from the
online dating site
Datingfound, which
compiled single
womens responses to
THE PERCENTAGE OF EMOJI-TEXTING 5,532 photos of single
PHOTO 123RF.COM
AUGUST 2016 23
FITBIT SPECIAL
WORKOUT PARTNER
WISH YOU HAD AN EXERCISE BUDDY WHOM YOU CAN COUNT ON
ALL THE TIME, TO TRACK YOUR FITNESS GOALS AND KEEP YOU
MOTIVATED? ENTER THE FITBIT SURGE, A FITNESS SUPER WATCH
THAT RAISES THE BAR FOR ALL FITNESS DEVICES.
etting goals is important if to improve. Get real-time stats on your outstanding technological features like Smart
youre serious about keeping wrist while you work out, with the built-in Notifications, which lets you see call and text
fit. Whether its losing weight, GPS Tracking feature, which provides notifications on display, and control music
improving your stamina or distance and pace information, split times, right from your wrist.
training for a big race, if you elevation climb and route mapping. The Fitbit Surge isnt called a Fitness
dont know what youre aiming The watch also boasts the PurePulse Super Watch for nothing because it works
for, how will you achieve it? Once you have Heart Rate, a function that gives you even while you sleep. It has an Automatic
a clear idea of your end goal, its crucial to continuous, automatic heart rate monitoring Sleep Detection feature, which monitors how
plan how youre going to get there. This is and simplified heart rate zones so that you long and how well you sleep, and sets a silent,
where the Fitbit Surge comes in. This Fitness can maximise your performance. vibrating alarm. Another smart feature is
Super Watch not only directs you on the With the SmartTrack + Multi-Sport Wireless Syncing + Online Tools that allows
path towards your goal, it also keeps you feature, you can record your running, cross you to sync the watch with your smartphone.
focused and motivated, helps you plan an training and cardio workouts. This can be Best of all, the fitness super watch boasts
efficient and effective routine, and ultimately achieved either with multi-sport modes or a battery life of up to seven days and a GPS
improves your sporting performance so that automatically with SmartTrack. The Activity battery life of up to 10 hours thats longer
you are closer to your goal. Tracking feature tracks the number of steps than other leading trackers.
youve taken, the distance travelled, floors With its sleek and comfortable wristband,
GET THE BIG PICTURE climbed, active minutes and calories burned. the watch is designed for all-day wear. Choose
The Fitbit Surge has a range of unique from three sizes S, L and XL (online only)
features to help you measure your STAY CONNECTED, IN COMFORT and three colours black, blue and tangerine.
progress, so that you can see where Of course you can also expect some The Fitbit Surge retails for $368.
Fitness Super Watch
$
$
$
" $ !
$ ! $ #
$" $
"
$ $"
fitbit.com
TEXT MCKEN WONG
PHOTOGRAPHY CHARLES CHUA
G R O O M I N G DA X LY E
VIDEO
Catch Zheng Wen
perform three of his
favourite warm-up
moves before a race.
Download
STYLING SHEH
Magzter app.
OUTFIT ADIDAS
26 AUGUST 2016 M E N S H E A LT H . C O M . S G
200m butterfly events, and will and I think theres a feel in the
GLORY
adheres to a process. of days, youll feel weird. Its
National I wake up at about 4.45am, not like: Oh, theres a huge
swimmer Quah since my training starts at 5.30, competition in a months time
Zheng Wen he says. Afternoon practices and I have to start training
begin about 2.30pm or 4.15pm, properly now. No, it doesnt
aims to make a and depending on the schedule, work that way.
splash at the there will be gym sessions before Of course, with such a
we head to the pool. I swim until watertight schedule, sacrifices
Rio Olympics. about 7pm. Overall, I train 10 have to be made. Zheng Wen
But in order to
O
times a week, spread across admits that it is pretty much eat,
compete with Mondays to Saturdays. sleep and swim.
But, wait, wouldnt gym You have to forgo plenty of
the worlds work weigh a swimmer down? social activities, with friends and
best, he has to Ive never really done heavy stuff like that. You just dont have
weightlifting before, since I the time. And even if you do,
train like one. swim more in middle to long- youll be so tired you simply want
distance events, and the power to rest. People dont see the
Often, behind every victorious requirement isnt so great, he grit and sacrifices its not all
athlete lies stories of hard work, explains. But I have qualified glamour. Training consistently is
dedication and grit. To be a for the shorter distances and key. You have to keep doing it
master of something, you [national swim] coach Sergio until youre good at it.
have to endure repetition, the [Lopez] is trying to make me Indeed, until youre good at it.
endless training sessions that stronger without my gaining too Four years ago, Zheng Wen took
drill home the intricacies of a much weight, to get the power I part in the London Olympics and
specific skill. need to compete against some of only finished 33rd overall in the
The late Muhammad Ali hated these guys, who are huge. 400m individual medley heats.
training, but he understood its Zheng Wens routine may His improvement since then
importance and goes flat out seem restrictive to an outsider, has been astounding breaking
at every gym session. David but it all boils down to hunger three national records last
Beckham way before he was and discipline. One needs to stay year apart from his Sea Games
noted for his dead-ball ability motivated and remain fixed on heroics, and most recently
practised thousands of free- the prize ahead, but what is in June, he beat American
kicks at his local park even when startling is that he has been competitors at the Indianapolis
day turned to night. following this lifestyle for the Arena Pro Swim to win the 200m
And then theres national past five years. butterfly.
swimmer Quah Zheng Wen. The Since I was 14, he smiles. No one knows for sure what
19-year-old has come under Adjusting to this schedule will happen when the lanky
deeper scrutiny after becoming requires a lot of perseverance. swimmer takes to the pool in Rio,
the most bemedalled athlete at Swimming isnt something that but the nervous boy four years
last years Sea Games. He has you can stop for a couple of ago is now brimming with
since met the A Olympic days and then get back to it. confidence. I feel Ive earned my
qualifying time for the 100m Water isnt our natural place spot. Its been a wild ride, but if I
backstroke, 100m as well as where were supposed to be, set myself up well, who knows?
AUGUST 2016 27
SEX
THEMALE
LIBIDOCRISIS
It seems like sex is
everywhere you look these
days. Except when you look
in your own bedroom.
28 AUGUST 2016 M E N S H E A LT H . C O M . S G
marriage? I immediately say third of people 18 to 59 have sex in short, are busy.
youre thinking about sex wrong less than once a month (or not at Helen Fisher, a biological
theres no magic number for any all because they lack a partner). anthropologist and senior
given couple. For another third, its about once research fellow at the Kinsey
Fine, but what if this not-so- a week, and for the rest maybe Institute, says humans have a
magic number is slouching twice a week or a bit more. dual reproductive strategy. We
perilously close to zero? This Moreover, Prof Laumann thinks have a tremendous drive to pair
cant be healthy, right? Wrong rates of sexual inactivity have up and rear our children as a
it can, say the researchers and remained steady over recent team, Dr Fisher says, but we
therapists who listen to stories decades. Some problems have also have a tendency to look for
of low-sex marriages. It just persisted since the invention of what Lord Byron called fresh
happens, though few couples marriage: health disorders that features. Not everyone cheats, of
will admit it except in therapy make sex impossible, loss of course, but most of us have some
sessions, says sex therapist desire, and relationship conflicts predisposition towards this.
Stephanie Buehler. that douse smouldering embers. In a groundbreaking 1998
Few are confessing to All expected. What may be paper in Human Nature, Dr Fisher
researchers either. Nonetheless, new is that these troubles are outlined the three stages of
two major studies have made starting sooner, among couples pairing off: lust, attraction and,
educated guesses: Somewhere in their 20s and 30s, some finally, attachment. Each of these
around one in six US marriages therapists report. Their frequency systems is accompanied by its
are sexless, depending on how is dropping to a rate where they own array of neuro chemicals.
that term is defined. feel like theyre sexually inactive. Lets start with lust, which is
One study found that 16 Desire has dropped, too. Im linked to testosterone. T levels
percent of married couples seeing it in young, attractive, are much lower in women, who
hadnt had sex in the month prior energetic people in their 30s who do seem less easily addled by
to being contacted for the US should be boinking like bunnies, lust. The attraction system
National Survey of Families and says sex therapist Isadora Alman. call it romantic love, passion,
Households. And another study Theyve got a roof over their infatuation makes men and
by University of Chicago head. They dont have any major women literally lovesick:
sociologist Edward Laumann, a problems in their lives but depressed, anxious, euphoric,
leading researcher in his field, theyre just not interested. despairing, manic.
concluded that around 14 percent So, clearly, erotic material and Our third system, attachment,
of married men and 15 percent of Hollywood rom-coms bear little is also called companionate love.
married women had had little or resemblance to real life. Prof Its that deep sense of security,
no sex within the previous year. Laumann once surveyed rates of social comfort, trust and safe
If youre squirming with sexual dysfunction worldwide. harbour you have with your
recognition, maybe you should For men, erectile problems easily chosen partner. The key
relax. Its possible that sex topped this list they wanted to brain chemicals here, says Dr
W
droughts are hitting younger have sex but physically couldnt. Fisher, are vasopressin and
couples these days, but For women, however, it went oxytocin, the so-called cuddle
generally, if youve settled deeper: They had a basic lack of hormone, both of which play
into a comfortable pattern, desire. But given the threat sex pivotal roles in attachment.
your therapist would nod has historically posed to womens These roles vary depending on a
understandingly. Its called survival, he adds, I consider persons genetic makeup. An
married life. Infrequent sex may the latter less a dysfunction than individuals response to oxytocin
be a vestige of our evolutionary an adaptation. and vasopressin influences
Weve all heard that old chestnut: past, when a sexual shutdown For millennia, sex was marital stability and discord.
If you put a bean into a jar every naturally occurred in what is now dangerous; pregnancy could be That early stage of intense,
time you have sex in your first early middle age. Then theres deadly, explains Prof Laumann. romantic love drives up the
year of marriage, then take a passion-sapping 21st-century Without a committed mate to dopamine system, which in turn
PHOTOS 123RF
bean out every time thereafter, life: work, distractions, children, offer manly protection and increases testosterone and
the jar will never be empty. stress, medication, and that sustenance, a womans life, not strong libido, says Dr Fisher,
Scientific validation for this is murky cocktail of exhaustion to mention her embryos, was a author of Anatomy of Love:
sketchy, but people who study and indifference. All of this can crapshoot. Half a century ago, A Natural History of Mating,
long-married folks and long- conspire to make both of you birth control pills made relatively Marriage, and Why We Stray.
married folks themselves agree: roll over and fall asleep without worry-free sex possible, but our But over time, attachment
TEXT JIM THORNTON
Chances are, youll be getting less even thinking about sex except, evolutionary nature doesnt becomes more and more
as the years wear on. foolishly, to compare yourself to change very quickly, he says. powerful, and this does not
But how much less? Its the everyone else, who youre sure is Unlike, say, a foal that can necessarily trigger the sex drive.
No. 1 question Im asked, says having more than you. scramble to its feet shortly after Explains a lot, right? Maybe
one such researcher, Brian Prof Laumann says: Only 5 birth, human babies are helpless, this is desirable, suggests Susan
Willoughby. How often are you percent are having sex four or and children take years to Whitbourne, a professor of
supposed to have sex in a healthy more times a week. Fully one- become self-sufficient. Mothers, psychology at the University of
AUGUST 2016 29
SEX
30 AUGUST 2016 M E N S H E A LT H . C O M . S G
STRESS compare. When US researchers did doubling sex fail to make Despite all the depressing
If both partners work, finding asked more than 15,000 people affected couples happier, it research, most couples have
time to be intimate can be hard. about their sex lives, they did find led to a small decline in their some kind of sex well into old
In a time crunch, sex may not be a a link between sexual frequency happiness. They also reported age. Our brains are optimized for
priority, a study in the Journal of and happiness. But that a decline in both sexual desire love, not just passion.
Marriage and Family reports. happiness was relative: If people and enjoyment. As you uncover anew your
Different shifts, childcare, ageing knew their peers were having When sex becomes a original feelings of why you
parents these stressors can more sex than they were, their homework assignment, it were attracted, some of the
trigger a cascading hormonal happiness dipped. can quickly lose its lustre humdrum may fade in the
response that can affect libido. Many people just assume a phenomenon thats well process, Isadora says. Falling
But even couples who arent that everyone else is having documented in infertile couples in love, even into like, is a
growing to resent each other can fantastic sex five nights a week, who are forced into sex-on- delightful feeling, all the more so
gravitate towards sexlessness. while theyre lucky to get it on demand dictated by the if its with your own mate.
Sex can be a lot of work, Isadora their birthday, says Isadora. ovulatory cycle. Love, not sex, is the only thing
says. The woman may feel she A lot of what I do as a Its better to plan to share we can no longer live without.
has to shave her legs, she may therapist is letting couples know pleasurable experiences with
need a long time to orgasm whats what: No, not everyone is your partner without necessarily
theres a lot of stuff involved, and having better sex than you are. making intercourse the goal.
sometimes the payoff just isnt No, not everyone has a bigger Our desire to initiate sex itself
worth it. Sometimes she thinks:
My vibrator can get me off a lot
penis. People can be really
adept at making themselves
diminishes more quickly than our
capacity for pleasure, Tamar Maybe Your
quicker. And he thinks: I can sit
and watch erotic movies and get
unnecessarily miserable. explains. Focusing on creating
pleasurable experiences may
Meds Are to
as hot and feel as satisfied.
Another huge bedroom
MISMATCHES
Discord often has less to do
allow an increase in sexual
intercourse frequency to happen
Blame
PILLS CAN DERAIL YOUR
buzzkill: antidepressant with frequency than with a more naturally. SEX DRIVE. HERE ARE
medications. Alas, research discrepancy between how often Isadora adds: Sex doesnt SOME COMMON CULPRITS
shows that these drugs can cause each partner wants it. A partner always have to equal penis-in- AND OPTIONS:
and worsen many forms of sexual who is feeling sex-deprived can vagina intercourse. Cuddling, Source: Dr Irwin Goldstein, Director of
Sexual Medicine, Alvarado Hospital
dysfunction, from fading libido wonder if a mates lack of interest kissing, rubbing against Medical Center, San Diego
to the inability to climax to is evidence that the love is gone. each other in ways that are
emotional blunting. Though Both partners should pleasurable and can result in
these medications can smooth acknowledge that dry spells orgasm to either or both, or Antidepressants
SSRIs (selective serotonin
out the emotional lows, they also happen. It is completely normal maybe no orgasm but certainly reuptake inhibitors like Prozac)
seem to cap the highs, putting for a couples sex life to have pleasure. Arent these sex, too? In increase the inhibition molecule
the brakes on sexual excitement, peaks and troughs, says my book they are. serotonin, diminishing desire.
passion and maybe even love. Stephanie. The important thing And dont discount the power TRY THIS Consult your doctor
about a new dosage, switching
is to discuss the troughs. Do you of affectionate touch. One study to Wellbutrin or combining it
COMPARISONS both understand why sexual found that the more cuddling, with your SSRI, or not taking
If youre thinking about leaving frequency has slid the birth of a kissing on the lips, and hugging your SSRI when youre expecting
this article on your wifes child, perhaps, or the illness of a couples engaged in, the more sex.
nightstand, hold off. parent? If so, accept it and make easily they were able to resolve Beta-Blockers
Is anything truly broken? If a pledge to get back on track their conflicts. Blood pressure pills can
both of you are okay with your when the period of extra strain Perhaps the toughest dilemma decrease blood flow to your
sexual frequency, be it nonstop, has passed. for couples is when one partner penis and cause a sedated
feeling that makes arousal
middling, low or none, then from Clients roll their eyes at one of decides the thrill is gone and
difficult.
Isadoras point of view, there Stephanies suggestions for kick- wont be coming back. TRY THIS Lower your BP
really is no problem. If youre starting sex: scheduling it. They One perspective holds that through exercise, weight
happy and your partner is happy, strongly resist doing this because when youre hot, youre hot; and control and diet changes (more
vegetables, less caffeine and
those are the only votes that they want to be spontaneous. I when youre not, youre not, and
alcohol), but talk to your doctor
count, she says. say good luck with that. nothing can change that, Isadora before dropping the meds.
Yeah, right. In our sexualised Tamar Krishnamurti of says. The other holds that you
culture, its easy to think youre Carnegie Mellon University in the can learn to love your partner Statins
pathological or at least an US adds a cautionary codicil to again by focusing on what is These are linked to lower levels
of testosterone.
oddball. The reality is that more such counsel, which has become lovable about him or her, what TRY THIS Ask your doc about
couples live happy lives, even a staple of sex therapy. In a 2015 originally turned you on, or what nonstatin options, like Zetia,
with no sex between them, than study, she and colleagues at might be changed that could which inhibits cholesterol
most people would imagine, Carnegie Mellon split 128 married reawaken love and desire. absorption. Opioids and
antiseizure meds also are known
adds Isadora. men and women into two groups As a therapist, Im of the to affect sexual desire.
Even sexually active couples and told one group to double opinion that the second approach
should resist the urge to their weekly frequency. Not only is certainly worth a try.
AUGUST 2016 31
GUY WISDOM
BEST BEACH
READS FOR SPORTS FANS SURE, YOU COULD OGLE WOMEN ON THE SAND. OR YOU
1 COULD LEARN SOMETHING.
THE FIRST SIGN THAT law: adding a 10th pin! Practice starts when Across America, cyclists Athletes Can Teach You
LANCE ARMSTRONG By the end of the 19th everyone gets there. test the limits of human About How to Win in Life,
WAS CHEATING century, more than 200 Punctuality and precision endurance in a 3,000- by Jonathan Fader.
In that Tour of Georgia, tenpin alleys were open are traits that perhaps mile trek across the
it took six days of racing for business in New York explain Germanys United States. After days
and a hard, steep, uphill City alone. success in many areas. of gruelling cycling, many 5
finish to Brasstown Bald On the Origins of Trains run on time, of the riders start to lose
in Georgia for me to Sports: The Early History workers are paid on time, control of their neck HOW YOU KNOW
lose one minute and 20 and Original Rules of soccer players come to muscles, and have to tape YOURE TRAINING AT
seconds to Lance. Two Everybodys Favorite practice on time. their helmets to the back YOUR PEAK
and a half months later in Games, by Gary Belsky Soccer Without Borders: of their seats to stay When the German
the Tour de France, I was and Neil Fine. Jurgen Klinsmann, upright. Exhausted by the shepherd realised that
losing 10 to 15 minutes Coaching the US Mens effort of pedalling and Emil and Dana were
to him a day in the National Soccer Team the lack of sleep, they going running every day,
mountains, when I was in 3 and the Quest for the often hallucinate that it agitated to go with
peak condition I trained World Cup, by Erik they are being chased by them. So, one day, the
hard. I was healthy. Was I WHY THE ITALIAN Kirschbaum. mythical creatures. Even three of them would
doing something wrong? MENS FOOTBALL in this dazed state, the head off on the mountain
Or did something else TEAM SUCKS subconscious mind is paths, jogging at first
come into play? Punctuality isnt a virtue 4 still trying to help them before Emil found
Shut Up, Legs!: My Wild of any special merit in complete the goal somewhere to do more
Ride On and Off the Bike, Italy. [German-born] WHAT ELITE ATHLETES because their motivation serious training mile
by Jens Voigt. Klinsmann showed up on WILL DO FOR THE LOVE is so deep-seated, after mile, at full speed,
time for practice and was OF THEIR SPORT internal and authentic. culminating in a set of
surprised to find himself In the annual Race Life as Sport: What Top flat-out repetitions
2 the only one there. Many around a lake. That
of his teammates didnt evening, the dogs owner
THE FASCINATING start arriving until a was perplexed. I dont
(REALLY!) HISTORY quarter of an hour later. know whats wrong with
OF BOWLING, AND 20 Their thinking was: this dog, she said. It
OTHER SPORTS showed no inclination
Ninepins was typically to eat or drink, let alone
played outside of bars play. It just lay there,
and taverns, and as a exhausted. The next
result, the otherwise day, Emil came to fetch
innocent game was the dog for another
closely associated with excursion. When it
a pair of disreputable realised who was there, it
pursuits: drinking whimpered and crawled
and gambling. That deep into the back of its
association soon caused kennel. It was a reaction
many localities to with which a growing
ILLUSTR ATION 123RF
32 AUGUST 2016 M E N S H E A LT H . C O M . S G
SSUR SPECIAL
GET BACK
INTO THE GAME
MOVE FORWARD AND DO THE THINGS YOU LOVE
WITH THE RIGHT KNEE SUPPORT.
1
Based on clinical research by the Steadman Philipon Research Institute. Briggs KK, Mathey LM, Steadman JR. Improvement in quality of life with use of an Unloader
knee brace in active patients with OA: A prospective cohort study. J Knee Surg 2012; Advance online publication. DOI: 10.1055/s-0032-1313748.
IMPRESS YOUR GIRL
1 3
2
4
Be Smooth
Start at her shoulders and Finish Strong
then move to the muscles at End by using the palms of your
the base of her neck before hands to work on her lower
ILLUSTR ATION STEVE SANFORD
34 AUGUST 2016 M E N S H E A LT H . C O M . S G
TISSOT SPECIAL
SPORTING STYLE
INSPIRED BY THE RACING CAR, THE TISSOT PRS 516 IS A TOUGH
YET STYLISH UPDATE OF ITS 1965 CLASSIC TIMEPIECE.
Visit Tissot boutiques at #B1-21 Ion Orchard, #02-133 Marina Square, #01-31 Plaza Singapura,
#02-08B Raffles City, #01-369 Suntec City, #B1-06 The Shoppes at Marina Bay Sands, and #01-25 Jem.
HEALTH
36 AUGUST 2016 M E N S H E A LT H . C O M . S G
HUNGER REGULATORS METABOLISM MUSCLE BUILDERS SLEEP INDUCER LIBIDO LIFTER
Ghrelin and Leptin BOOSTERS IGF-1 and HGH Melatonin Testosterone
These two guys are Thyroid Hormones Maybe youve heard Ideally, your production Testosterone channels
constantly fighting to tell The thyroid, a bat-shaped rumours of pro athletes of sleep-inducing protein towards your
you how much food you gland in your neck, and bodybuilders using melatonin would idle muscle cells, boosts your
need to eat. Ghrelin, churns out the hormones illegal injections of during the day and hit its sex drive and increases
which makes you feel T3 and T4, which travel human growth hormone peak between 2am and your sperm count. A
hungry, is secreted by the throughout your body, (HGH, also called 4am, says Mens Health mans T levels generally
stomach walls. Leptin, telling each cell how somatotropin). HGH sleep medicine advisor, drop with age, but
released from fat cells, much energy to produce triggers the production Dr Christopher Winter. they dont have to.
tells your body that and expend. That of insulin-like growth But that doesnt always Testosterone decline
your energy stores determines your basal factor-1 (IGF-1). Together happen. Your pineal is linked with ageing
are full. Once in your metabolic rate how these two hormones gland cycles melatonin because we tend to
bloodstream, both many calories you burn break down fat and use based on your exposure become more sedentary,
hormones flow before factoring in daily the energy to strengthen to blue light, the less fit, and more
towards the brains activities and exercise, muscles, ligaments and stimulating shortwave overweight with time,
hypothalamus, and in says Dr Steven Lamm of tendons, says Jacob beams that are emitted says Dr Darius Paduch, a
healthy guys, whichever New York Universitys Wilson, associate by the sun as well as US urologist. In a recent
one shows up in the Tisch Center for Mens editor of the Journal your smartphone and Imperial College London
greatest numbers wins. Health. Even small dips of Strength and television. If you spend study of nearly 3,200
But when you stop taking in T3 and T4 can cause Conditioning Research. time in front of a screen men over the age of 40,
care of yourself, your your metabolism to stall Your body makes HGH after sunset, you throw three out of four of those
body becomes resistant and the kilos to pile on. naturally, but shortly off your natural sleep with low testosterone
to leptin, and ghrelin If the dip is sudden, it after you reach the age of cycle, and your 2am peak were either overweight
the hunger-causing could be due to a tumour 20, your levels begin to could be delayed until its or obese.
hormone starts winning or autoimmune condition, drop by 15 percent or so time to wake up for work. Set a two-drink limit
the battles. such as Hashimotos each decade, says Jacob. Unplug early Starting Alcohol can hinder the
Stick to bedtime disease. Go for the burn To two hours before testosterone-producing
According to US Dine on iodine If your naturally spike HGH, work bedtime, nix the screens. chemical reactions that
researchers, people who body weight spikes, call to the point of fatigue, Even a backlit e-reader occur in your testicles
sleep fewer than six your doctor, says Dr says Jacob. Use the can set your sleep cycle and liver, says Dr Brian
hours a night see Lamm. A simple blood heaviest weights you can back by 1 hours, Steixner of the Jersey
appetite-inducing ghrelin test can determine manage for three or four according to US research. Urology Group in the
levels surge while leptin whether you have sets of eight to 12 reps. If you must check your US. A blood alcohol
declines. And, no, a thyroid disorder. Between sets, limit your phone, use an app, like concentration of just 0.05
sleeping in on the Otherwise, keep the rest to no more than 60 Unblue or Eyefilter. For still within the legal
weekends doesnt gland healthy by seconds. If you feel a TV, wear blue-filtering driving limit can
compensate for the consuming about 150mg burn in your muscles, glasses, like Noir Blugard cause a 9 percent dip in
damage, says Ofer Reizes of dietary iodine a day. youre doing it right, he Nighttime Eyewear testosterone in men ages
of the Cleveland Clinic. If The mineral is essential says. That means your (www.safetyglassesusa. 21 to 25, according to
you want a flat belly, you for your bodys T3 and T4 body chemistry is com). research in the journal
need plenty of shuteye production. Saltwater becoming slightly Alcoholism.
every night. seafood, dairy and eggs acidic, which ups HGH
are all good sources. production.
AUGUST 2016 37
HEALTH
FAT BURNER
Irisin
ENERGY IMPORTER
Insulin Adrenalin:
If you havent heard of
brown fat, heres what you
It is responsible for
moving fat and sugar Its Not Just for
need to know: Unlike the
white fat that jiggles when
from your bloodstream to
your fat and muscle cells Emergencies
you do jumping jacks, the
brown stuff is firm and IF YOUR
for storage. If your body
stops responding to it Anymore
metabolically active. Fifty
grams of brown fat burns HORMONES properly, sugar levels can
rise, putting you at risk of
When a deer jumps in front of your car,
adrenalin is great. It spikes your heart
about 300 calories a day.
And as it turns out, a ARENT type-2 diabetes. So the
goal, generally speaking,
rate, opens your blood vessels, and
floods your body with sugar and
hormone exists that
can turn your white fat
WORKING is to keep your insulin-
sugar levels balanced.
fat to help you lock up your brakes.
Unfortunately, modern society has
brown. Its called irisin. Its
existence in humans was
FOR YOU, But an insulin spike can
help you immediately
turned much of daily life into panic-
inducing moments, says Dr Redford
38 AUGUST 2016 M E N S H E A LT H . C O M . S G
HEALTH
PAIN IBUPROFEN
AND The cost of your one-day max of
1600mg. Thats only four pills to pop.
GAIN
PARACETAMOL
For 4000mg, or eight own-brand
tablets the maximum daily dose.
VS
Its the classic pharma
conundrum: paracetamol
or ibuprofen? To end the
inflammatory debate,
Mens Health puts the two
common painkillers under
the microscope.
Good for headaches, fevers and mild pains. You dont usually Ibuprofen can also be used for treatment of joint pain or
become tolerant to it, and you can take it on an empty stomach. ENDORSEMENT osteoarthritis, and its generally seen as safer than paracetamol.
Dr Stephen Humble, London Pain Clinic Dr Ralph Rogers, London Sports Injury Clinic
None High
A 2000 study proved that, despite its efficacy in battling pain, it MUSCLE RELIEF Though it wont restore muscle function, anti-inflammatory
offers zero benefit in managing delayed onset muscle soreness. ibuprofen is your friend when suffering post-leg-day pain.
Rash Swelling Low blood pressure SIDE EFFECTS High blood pressure Nausea Abdominal pain
Boosts memory Relieves stress Fights depression BONUSES Fights depression Slows Alzheimers Curbs Parkinsons
AUGUST 2016 39
NUTRITION GOOD BAD SKINNY
Before you
swallow a
pill, consider
the version
with gills.
40 AUGUST 2016 M E N S H E A LT H . C O M . S G
9omega-3
powerhouses:
Nix the oil-filled
capsule and give
these a try.
OMEGA-3 CONTENT
PER 3OZ COOKED
A HEALTHY HISTORY
The Bible has anecdotes of ATLANTIC HERRING 1,712mg
people using fish gallbladders to PACIFIC MACKEREL 1,571mg
treat blindness. The Spaniards CHINOOK SALMON 1,476mg
believed fish bile cured madness. WILD COHO SALMON 1,168mg
And when your grandpa was a
RAINBOW TROUT 840mg
kid, he probably had to swallow
cod-liver oil to prevent rickets, a CANNED SARDINES 835mg
bone disorder caused by vitamin WILD SWORDFISH 764mg
deficiency. MUSSELS 665mg
Research into the protective OYSTERS 530mg
health effects of oily fish
began around the 1970s,
when scientists homed in on
polyunsaturated fat intake.
Thats when a landmark WHAT THE ORIGINAL
study from Denmark revealed RESEARCH MISSED
low rates of coronary artery When you look at the entirety
disease and diabetes among of omega-3 research, one thing
indigenous Greenlanders with a sticks out: Most of the data on
fish-rich diet. the benefits of omega-3s came
From that point on, the from studies that looked at
scientific community quickly consumption of fish, not fish
began building a case for the link oil supplements. Only recently
between fish consumption and Fish has tons have the supplements been
good health. of health studied in a more comprehensive
Later research identified the benefits. Fish oil way, and the results raise
polyunsaturated omega-3 fatty supplements? worrisome questions.
Maybe not.
acids (EPA and DHA primarily) as One concern is that over-
the beneficial silver bullet. These fish. Average intake of omega-3- the-counter supplements may
are found in high concentrations rich fish among US men is a not deliver the fish oil dosage
in such oily fish as sardines, measly 40g a week, a 2014 promised on the label. In fact,
mackerel and herring. The Nutrition Journal study found. lobbyists to push legislation that of 32 commercially available
findings implied that omega-3s Some guys may not like the would codify the benefits of fish supplements analysed by
from fish lowered blood levels taste; others might think fish is oil into federal product labelling researchers in Australia and New
of triglycerides, potentially too expensive, too smelly or too guidance. Those efforts proved Zealand in 2014, only three had
reducing the risk of conditions complicated to cook. so successful that by 2004, the levels of EPA and DHA equal to
like heart disease and cancer. So the supplement industry, FDA allowed dietary-fish-oil- or greater than those advertised
Additional data over the sensing an untapped market, supplement labels to state on the label. Whats more, two-
ensuing decades appeared to decided to address those that the capsules may reduce thirds of the research samples
support these claims, and by the concerns. The result: a coronary heart disease risk. contained less than 67 percent
mid-1990s, the American Heart convenient capsule that The US governments of the EPA and DHA advertised.
Association was all in. In 1994, it delivered the goods in one easy optimism remained guarded, So how does this happen?
staged a conference about the swallow. Later, the formula however. The US Food and Drug Scientists speculate that in
therapeutic benefits of omega-3 was refined to eliminate the Administration stated that the the production process, fish oil
fatty acids. Supplement fish burps of early omega-3 research was not conclusive. may become exposed to the
companies took notice. supplements. But that disclaimer did little air. This exposure can result in
Supplement producers started to stem the tide of American oxidization, reducing the total
THE GREAT AMERICAN sending out fleets of warship- consumers hungry for omega-3s EPA and DHA concentration of
SHORTCUT size trawlers to harvest omega- in a capsule or companies that the oil. In fact, some liquid gels
Americans really dont do oily 3-rich fish. They brought in were eager to deliver it to them. contain additional flavourings
AUGUST 2016 41
NUTRITION GOOD BAD SKINNY
4
not equivalent to, nor should the Friedman School of Nutrition
they be used in lieu of, Science & Policy at Tufts
prescription omega-3 fatty acid University in the US. Omega-3
products, Preston adds. effects in controlled trials
And even if your supplement include several benefits:
does deliver the right dose, you improved heart rate, enhanced
may not be receiving all the blood vessel function and Unsung
promised health benefits. greater oxygen flow to the Omega-3
Yes, some smaller studies heart itself. Sources
have revealed heart health Plus, fish is an excellent Savour these healthy
benefits, but the bulk of the source of protein, vitamins fish dishes from Chip
Flanagan, chef of
research has yet to prove that and minerals, and its lower Ralphs on the Park in
nonprescription supplements in calories than many other New Orleans.
can reduce the risk of protein-rich foods. Fish is
meant to mask the telltale cardiovascular-related death, more than just omega-3s,
rancid odor of oxidized fish delay cognitive decline, Dr Mozaffarian says. It also
oil, according to a 2014 report ease depression or prevent contains zinc, important amino
published by Consumer Lab. prostate cancer four of acids and vitamin D.
Fish oils, like any nutritional the most promising claims Still not biting because of the
supplement, are not regulated regarding omega-3s. taste or smell? The good news is 1/ MUSSELS
by the FDA the way prescription Many of fish oils earlier that you dont have to subsist Buy a bag, scrub them in
water, and then dump
drugs are, so you can never touted benefits have not been entirely on anchovies and them into a big pot along
be quite sure of what youre replicated in large, randomized sardines. A variety of fish with some dry white wine,
getting, says Dr James Stein, a controlled clinical trials, says species, with diverse flavour herbs, shallots, garlic and
US professor of cardiovascular Mens Health advisor Dr P. profiles, pack a wallop of tomatoes. Steam them
research. That doesnt Murali Doraiswamy of the omega-3s. (Check out 9 until the shells open.
necessarily mean theyre Duke Institute for Brain Sciences Omega-3 Powerhouses.)
dangerous; it just means you in the US. The hype exceeds And dont let concerns about
might not be getting all youve the science. mercury in seafood dissuade you
paid for. from eating it. A Jama review
These labels can be WHAT SHOULD YOU DO NOW? found that the heart health
confusing, says R. Preston More long-term research benefits of fish outweigh the 2/ BLUEFISH
Mason, who researches is needed to see if over- risks associated with consuming Buy it scaled, under 2kg.
omega-3s at Brigham and the-counter omega-3 toxins found in some. If youre Rub the skin with olive
Womens Hospital in the US. supplementation can live up to still worried, eat smaller seafood oil; salt and pepper the
They make it sound as though the buzz. For now, if you want (try shrimp or sardines), which cavity. Then stuff it with
dietary fish oil supplements are the preventive benefits of dont carry the toxin load herbs, onions, leeks and
citrus slices. Roast whole
some sort of approved omega-3 omega-3s, especially for your of larger swimmers (like until the flesh is flaky.
fatty acid medication, but theyre heart, your best bet is to eat swordfish), says Mens Health
not. Theyre not intended to real fish. nutrition expert Mike Roussell.
prevent or treat disease. Studies show that generally So heres the bottom line for
The FDA has approved high- healthy people who eat more the average guy: Eat at least two
dose prescription omega-3 fatty fish and have good blood levels servings of fish that are high in
acid products for reducing very of omega-3s have a lower risk omega-3s each week, and cook
high triglyceride levels in adults. of fatal heart disease, says them in a healthy way to avoid 3/ CAVIAR
This is great on top of
loading up on excess calories. raw oysters (double the
(Sorry, fish-and-chips lovers.) omega-3s!), but fish eggs
If you just cant stomach a also work well mixed
fish-forward diet, ask your into scrambled eggs
doctor if you might need a or atop sea scallops
seared in browned butter.
STUDIES SHOW THAT prescription for omega-3s
to make up for the lack of How regal!
WHO EAT MORE FISH AND aware that fish oil supplements,
both in prescription and over-
42 AUGUST 2016 M E N S H E A LT H . C O M . S G
In the second half of 2016, Virgin Active Fitness Club will open its doors in Tanjong Pagar
at Singapores tallest building, Guoco Tower.Addition to its33,000 sq ft premium health
and tness club in the heart of Raffles Place, Virgin Active is set to give you access to the
best and most conveniently located tness clubs in Singapores CBD.
At 31,000 sq ft, our Tanjong Pagar tness club will feature Singapores largest Altitude
studio, simulating training conditions up to 3000 metres above sea level, access to a 30
metre outdoor swimming pool, zero gravity Sleep Pods, Himalayan Salt Inhalation room,
its full suite of workout programmes and some of the latest and greatest equipment.
BOOK A FREE TOUR TO VIRGIN ACTIVE & GET AN EXCLUSIVE FREE GIFT WORTH S$39.95*
VISIT BIT.LY/VAMENSHEALTH NOW!
virginactive.com.sg
4 4 AUGUST 2016 M E N S H E A LT H . C O M . S G
portion sizes. A good rule of Many researchers today are Moreover, the extra fat in
thumb: Limit yourself to 220g questioning whether fat is as dark chicken meat (legs, thighs,
or less at any one sitting, which bad as we thought. A 2014 wings) raises your levels of
provides up to 468 calories. Journal of Nutrition study found cholecystokinin, a hormone
Eat that with a big serving of no association between that makes you feel fuller for
vegetables, and youll have a saturated fatty acid intake and longer, according to nutritionist PER PLATTER
6,166 CALORIES
flavourful protein-packed meal. heat attack risk in patients with Alan Aragon. 285G PROTEIN
Worried about the fat coronary artery disease. The benefit: Youll be less 238G FAT
dripping from the meat? Relax. In other words, if that lip- likely to overeat in the hours 887MG SODIUM
smacking lard isnt going to that follow your meal. HOW MUCH
make the most vulnerable Consider this the time for men $150
people keel over, most to be men. Grab extra napkins
moderately healthy and dig in. WHERE
carnivores should be able to FYR CYCENE OND DRINC
19 BOON TAT STREET
scarf it down safely.
TEL: 6221-3703
A R T DIREC TION & S T Y LING JA SON TAN
PHOTO G R A PH Y MICHAE L TAN
VIDEO
Chef Micail Chepi of
Fyr Cycene Ond Drinc shares
his ultimate recipe for baked
bone marrow with chicken
chunks. Click here to watch
TEXT KENNETH WEE
AUGUST 2016 45
TRAVEL
TRAVEL
BACK
IN TIME
Kelvin Tan heads to Mention Chinese cities and for most Singapore? Thats why when Tiger
Zhengzhou, China with folks, urbane spots like Shanghai and Airways asked us to join it to celebrate
Beijing come to mind. But if youre its inaugural flight to Zhengzhou
Tiger Airways and looking for a manly adventure, why in July, we jumped at the chance to
discovers how its a real head somewhere thats really no head there.
blast from the past there. different from our cosmopolitan Some background first: Zhengzhous
46 AUGUST 2016 M E N S H E A LT H . C O M . S G
the most awesome double-cliff canyons,
dynamic waterfalls, springs, rivers and
lakes comparable with any you see in
the world.
The entire park contains 11 scenic
spots, but you should linger at Red Stone
Gorge, though. Formed by red quartz
sandstone deposited under the
geographical structure more than a
billion years ago, the entire area is an
awesome view of red cliffs set against
clear pools and gurgling streams. You
just have to watch your head. Those low
ceiling signs can pop out of nowhere, as
I found out (painfully) several times.
AUGUST 2016 47
TRAVEL
SUCH IS THE
DEVOTION TO BAO
THAT A SECTION OF
HIS STONE PLAQUE
HAS BEEN ERODED
BY THE VISITORS TO
HIS SHRINE.
LEGENDS IN HISTORY
Im actually a huge Romance Of The
Three Kingdoms buff. For the uninitiated,
just as the name implies, the Three
Kingdoms were made up of three
empires Wei, Shu and Wu.
So I was pretty chuffed when part of
our odyssey involved popping by Guanlin
another temple dedicated to Kaifengs
most honoured citizen Justice Bao Zhengzhou
Temple near Luoyang, where one of the
great heroes of that era, Guan Yu, is
Qingtian, famous for being an impartial
and incorruptible judge in Chinese
Airport 101
buried. Well, his head, anyway; his body history. Such is the devotion to him that If youre not planning to get local
is buried somewhere in Danyang, Hubei. a section on a stone plaque bearing his 3G access, theres no easy free Wi-Fi
In modern times, Guan Yu is venerated name has been eroded over the decades available, as the airport Wi-Fi needs
you to have a mobile number turned
in Chinese folk religion (Shenism), and by the hands of visitors to his shrine! on to receive a code to access it.
also in all three of the major faiths of Theres so much to do there and so Leaving China, the rules are
Confucianism, Taoism and Buddhism. little time. Well certainly be heading batteries must be hand-carried, so
And the reverence can be seen in his back to Zhengzhou for more sooner dont put them in your check-in
luggage or youll end up wasting
temple his visage looms everywhere, in rather than later. time digging them back out. This
dark chambers and halls. applies to lighters too.
Interestingly enough, wandering The airport staff speak little English,
around his burial mound, I even found a so have a translator app on your
phone downloaded.
plaque stating that the temple had been The immigration counter isnt open
built with donations from someone from Tigerair, the only carrier to offer non-stop 24 hours, so dont bother going too
Singapore! (A first-generation migrant flights between Singapore and Zhengzhou, early to the airport, as you cant get
Singaporean, I reckon?) heads there thrice a week. For more info, to your departure gate anyway.
Apart from him, we also checked out check out tigerair.com.
4 8 AUGUST 2016 M E N S H E A LT H . C O M . S G
TECH
BEST
SINGAPOREAN APPS
These homegrown mobile applications are putting
Singapore on the world map.
Asia. Launched in million users across Opentable, a similar to do most of the a local grocery
2013, the eponymous its mobile app, web service in the US delivery and pick up. delivery service fly
company based in app and website. the platform The company has the Singapore flag
Singapore has since Its a social platform amassed one million expanded to overseas? Well, the
amassed over six thats the perfect users within a year Malaysia, Indonesia, company is set for
million users across place to post food of its launch. Taiwan and the US, regional expansion
Singapore, Malaysia, photos, discover It uses real-time and earlier this year in 2016, aiming to
Indonesia, Thailand, places to eat and information, so you rolled out a feature include non-
TEXT KENNETH WEE
Vietnam, the decide what to instantly know if similar to Facebook perishable products
Philippines, Taiwan order (including your booking is groups, which lets with its sights on
and South Korea. hawker food). successful or not. you keep in touch becoming Asias
Good luck! FREE, Tissues not included. with other users of Amazon.com.
FREE, AVAILABLE FOR FREE, similar interests. FREE,
AVAILABLE IOS, ANDROID AVAILABLE FREE, AVAILABLE
FOR IOS AND AND WINDOWS FOR IOS AND AVAILABLE ON IOS ON IOS AND
ANDROID PHONES ANDROID AND ANDROID ANDROID
AUGUST 2016 49
MONEY
50 AUGUST 2016 M E N S H E A LT H . C O M . S G
SAVING
SMART
Is having $100k by the age
of 30 just a pipe dream?
us, his earnings fall far short of graduate was assumed to get a
what investment bankers get. A 4.5 percent pay rise yearly, and 15
fresh graduate in that rarefied months of salary a year, including
field can earn more than $9,000 the 13th month, plus two months
I
a month, I am told. of bonus.
But is it true, as my friend He was then taken to save 20
frets, that it is impossible to get percent of his take-home pay,
ahead financially on a regular after Central Provident Fund
salary? I decided to investigate contributions. This is the
this claim, taking as my starting minimum savings target for
point the question of whether a young adults without large
fresh graduate can reasonably financial commitments, say
Ill never get rich, a friend expect his savings and financial advisers.
exclaimed recently during a investments to chalk up to that The graduate would have
two options in dealing with his
PHOTOS 123RF
outburst, but decided to ask just university, and who is hoping to Or he could save 40 percent
how much he earned. It turned hit the target by age 30. for a rainy day, and take some
out his income was more than For the sake of the exercise, risks by investing 60 percent in
$3,000 a month pretty decent the starting pay was taken as the stock market, where he may
for a fresh graduate in the first $3,050 the median salary expect a yearly return of around
few years of his working life. for a fresh university graduate 6 percent the average annual
My friend was probably just last year, meaning that half of return of the Straits Times Index
despondent that, like most of them earned at least that. The over the past 10 years.
AUGUST 2016 51
MONEY
ABOUT $50K BY 30
The number crunching showed
that the graduate would have
accumulated only around
$49,000 by the age of 30 if
he chose to put all his savings in BUT GETTING
a bank.
Even if he chose to invest 60
THERE INVOLVES
percent of the savings in stocks,
the 6 percent annual return
SOME PAIN, AND
would give him only $53,700 in
total wealth by the age of 30.
THE KEY IS TO SAVE
That is well short of six figures, FAR MORE THAN
but Christopher Tan, the chief
executive of financial advisory 20 PERCENT.
firm Providend, says the
achievement would still be
nothing to be sniffed at. For an
average person earning $3,000
to $4,000 a month, to have
$50,000 by the age of 30 would
be quite good, he said.
52 AUGUST 2016 M E N S H E A LT H . C O M . S G
TIME WELL SPENT
WORST HEROES
EVER
NO SUPERHEROES? NO PROBLEM.
TURN TO SUPERVILLAINS INSTEAD.
Suicide Squad
When the CIA faces an enemy it cannot beat, it turns to
some of the most dangerous criminals in the world for
help. This group of disgruntled individuals, so used to
operating on their own, must come together to take
down an enigmatic enemy despite betrayal coming
from all sides. The film brings together well-known
characters like the Joker (Jared Leto) and Harley Quinn
(Margot Robbie), along with lesser-known comic book
villains such as Rick Flag (Joel Kinnaman), Enchantress
(Cara Delevingne) and Deadshot (Will Smith).
Opens Aug 4 in cinemas islandwide.
HOTSPOT EVENT
EVENT
USEFUL YOUTUBE VIDEO OF THE MONTH
HOW TO PICK A LOCK
WITH HAIRPINS
If youve ever locked
yourself out of your
house, youll know
how frustrating it
is to have to wait WEEZER LIVE IN CONCERT
around before the American alt rock icons Weezer will be performing at
locksmith arrives. the Suntec City Convention Centre on Aug 15. This is their
Unfortunately, youre first concert in Singapore, coming on the heels of their
not James Bond. latest release, the full length White Album. Weezer
Well, after watching
TEXT JOSHUA CHUA
AUGUST 2016 53
MONEY
54 AUGUST 2016 M E N S H E A LT H . C O M . S G
ADD TO CART
We tell you how to be smart about
how you buy your items on online shopping
platform Taobao.
R
on Taobao, the last thing you shopping for home furnishings
want is to be overcharged for for their flat in Punggol, advise:
your shipping, which can come up To save even further on shipping,
to a pretty sum. ask individual sellers to flat-pack
If you opt for cargo shipping, the items in a disassembled form,
there are three ways forwarding or in the least bulky manner.
ILLUSTR ATIONS 123RF
answer. The popular Chinese products to be charged by CBM. in Singapore, and carry our
e-commerce site has everything The wooden furniture sold on authorised safety marks, look
from flower vases and Taobao tends to be heavy due for items with Chinas domestic
tablemats to bedframes and to the chipboard material used. safety marks, such as the China
bookcases, from a massive However, an item weighing 80kg Compulsory Certificate mark
number of China-based might only command 0.24cbm (CCC or 3C mark) and China
merchants all competing to of space. If you are charged by Certification Centre for
offer the best prices. However, weight, your shipping fee might Electromagnetic Compatibility
online shopping comes with come up to be over $100 but mark (CEMC).
some risks. We address the only about $30 if you are charged Karen lists Midea, Jo Young
common concerns homeowners by CBM, she says. However, she and Haier as reputable brands
have when buying goods from adds that CBM calculations only that sell electrical goods.
Taobao, and offer some tips for apply to goods of minimum 1cbm, Although China and Singapore
a smooth shopping experience. which means your package must appliances use the same amount
AUGUST 2016 55
MONEY
The trick is
to sieve through
reviews and follow-up
comments, to see if
shoppers have posted
more truthful
evaluations after the
transaction was
completed.
Guide
to Taobao
1
When communicating with
the sellers...
2
When looking for specific
styles
3
Big-ticket items:
Sofa K
Is there free domestic shipping for Minimalist/Simple Coffee table
Search the item?
Are there ready stock? s
Modern s
Vintage ` s
TV console
Chaise lounge
56 AUGUST 2016 M E N S H E A LT H . C O M . S G
of voltage (220V to 230V), the An indicator of fake goods
appliances do not use the same
electrical plug. Youll have to get
is unreasonably low prices. As
prices of branded items tend to Shopping
adaptor plugs, which you can
easily buy from hardware stores.
be controlled, savings can go no
lower than 25 to 40 percent. If a Pays
And as with other electrical shopper comes across an item A ROUND-UP OF THE BEST
CREDIT CARDS IN TOWN FOR
devices, it is advised not to offering savings of over 70 ONLINE SHOPPING. USE
overcharge electrical items. percent, it is most definitely a THEM TO MAKE YOUR
knock-off, says Karen. SHOPPING PAY FOR ITSELF!
BRANDED GOODS By Yrozz Maria Christiana R. Sison
Spotted a sleek Grohe
showerhead at an amazingly low
SOME FRAGILE ITEMS
Seeing scratches, chips or cracks
price? Check its authenticity first.
See if its from an authorised
SELLERS OFFER on an item youve been waiting
weeks for is frustrating, but you
All Amex cards
4
Fittings and lights:
(Bath/Kitchen Fittings)
5
Materials:
Solid wood
total cost (including domestic
shipping fees) for product
insurance, which covers the full
amount of the items retail value,
the international shipping fee, as
will earn 10X UNI$ when
making any online purchase.
Card members also get a 20
percent cashback when
shopping on Ebates.
Shower set Stainless steel
well as agent fee. Shoppers may Shopback
Bathroom vanity Fabric This local e-commerce start-up
Tap Synthetic leather add insurance upon checkout. offers customers a percentage
Basin Genuine leather W Despite these, one should still of its purchases in cash!
Kitchen sink
look out for signs of mishandling, for each transaction made
which include footprints, through its website. The site
(Lightings)
has about 500 merchants,
Chandelier watermarks and ripped carton
including Zalora, Lazada and
Ceiling lights boxes. These suggest that items Taobao. Some credit cards
may have been stepped on, left are also entitled up to a 30 per
outside without shelter or tossed cent cashback.
around, says Karen.
AUGUST 2016 57
FITBIT BLAZE
VS
JAWBONE UP3
VS
TOMTOM SPARK
CARDIO + MUSIC
VS
XIAOMI MI BAND PULSE
WAR OF THE
WEARABLES
Mens Health checks out the latest
activity and wellness trackers in
the marketplace to see which has
more pros and less cons.
58 AUGUST 2016 M E N S H E A LT H . C O M . S G
FITNESS TRACKER FACE-OFF
AUGUST 2016 59
FITBIT BLAZE AT A GLANCE
Compatibility
iOS
Android
Windows Phone
Connectivity
Atractive Bluetooth 4.0
and Batery
functional. Up to 5 days
Weight
44g (default strap)
Price
Difficult $318
to use
touchscreen
after
sweating
it out.
Out of our small wanted to read, be it support heart rate becomes slightly
selection, the Fitbit passive-step tracking monitoring, since it difficult to use with
Blaze is easily the or active sports. provides both active sweaty ngers after a
most atractive The app interface is and passive heart run, though, given its
looking tness detailed yet simple rate tracking, and glass display.
tracker available. to understand, multi-sport tracking Compared to
The strap is made though it doesnt (except swimming). the TomTom Spark
from exible provide any tips on Its 1.7-inch, touch- Cardio + Music,
elastomer found in how to maximize sensitive colour the Blaze provides
sport watches, with your lifestyle. LCD screen also a more intuitive
options for genuine Some may argue makes reading the interface for a tness You can get the Blaze
leather or stainless that the Blaze is a display at night easy. tracker. It is suitable in its traditional
durable strap right out
steel. Its buckle smartwatch because The colours help for someone with an of the box, or with a
and frame is made of its appearance, diferentiate the active lifestyle. stylish genuine leather
from surgical-grade but our experience diferent numbers It also helps alternative (sold
stainless steel, with with it tells us that and logos, which that the device separately).
traces of nickel. it works more as a can be handy after a doesnt look out of
Its set-up is simple full-edged tness strenuous exercise. place when youre
and its proprietary tracker, since it does Its not the most not exercising
app is even simpler not run on Android accurate step tracker, something we
to understand. Out Wear and it only but its HRM tracking cant say for the
of all the proprietary provides smartphone is on par with that TomTom wearables
apps that came notication pushing of the Xiaomi Mi appearance.
with their trackers to the user. Band Pulse, with If you require a
in this shoot-out, The Blaze has the extra benet of passive tracker at a
it was the most a commendable having your heart lower price point,
interactive, giving tness functionality rate tracked during look to the Jawbone
us the breakdown of among the other exercise. UP3 or the Xiaomi Mi
all the statistics we trackers here that This tracker Band Pulse instead.
60 AUGUST 2016 M E N S H E A LT H . C O M . S G
FITNESS TRACKER FACE-OFF
AT A GLANCE
JAWBONE UP3
Compatibility The Jawbone UP3 is built-in trackers. the Xiaomi Mi Band
iPhone 4S or later physically appealing, However, it still has Pulse, which gives
Android 4.3 or later with its strap made the best proprietary you that without
from hypoallergenic app because any hassle.
Connectivity TPU rubber and a data recorded is However, the
Bluetooth 4.0 BLE sensor fashioned presented in a UP3s heart rate Amazing
Batery
from anodized
aluminum.
useful and easy to
understand manner.
recording is quiet
and automatic, so
app interface
38 mAh However, form Other apps simply youll get a beter that coaches
Up to 7 days does not follow
function: It can be
tell us the numbers
weve accumulated,
average reading at
the end of the day.
the user.
Weight challenging to wear. but the Jawbones Even if youre
29g The clasp is tricky to has litle snippets not a stickler for
operate with just one of fun facts about pinpoint accuracy in
Price hand. Even though exercise and sleep, a passive wellness
$309 its adjustable, we
never really got
and it integrates
your days result to
tracker, it is hard to
deny that at $309,
Spoty
a comfortable t. make sense of your the UP3 is quite accuracy,
Worse of all, the
clasp seems to
gures.
The passive heart
pricey when there
are more accurate
even for a
loosen with wear. rate functionality alternatives at a far wellness
Previously,
weve tried the
was helpful. The UP3
is largely automatic
lower cost such as
the Pulse.
tracker.
UP3 and felt that and decides when Also, while
it was one of the to take a sample of appearances are
beter wellness your heart rate. indeed important,
trackers you can There are pros wed like to argue
get. Turns out it is and cons to this, that the Fitbit Blaze
Smart Coach in the not as accurate as of course. On the would be beter
Jawbone UP3 app is a we expected it to downside, there is value for money
game changer it helps
be after comparing virtually no way to you pay a similar
you understand the
data easily. it to Xiaomis Mi pick up a snapshot amount and get
Band Pulse and of your heart rate far more than just
the iPhone 6s Plus on demand unlike passive tracking.
AUGUST 2016 61
AT A GLANCE
TOMTOM SPARK CARDIO + MUSIC
Compatibility
iOS
Android If you are the in various models, including for The apps
no-nonsense sort, ranging from a base swimming, since the interface looks
Connectivity the TomTom Spark activity tracker device is waterproof straightforward at
Bluetooth Smart personies exactly ($249) to the Spark to a depth of 40m. rst glance, until you
(Bluetooth 4.0) that. Its rubber strap Cardio ($329) with Activity tracking is realise that it hides
is the easiest to built-in HRM, and very detailed. Tell most of its passive
Batery secure and detach. the Spark Cardio the device the type data points in deeper
Up to three weeks It even comes in a + Music ($399) of run youre going menus. That said,
few colours, and is that adds 3GB for, and get details it is still the most
Weight replaceable given for music storage other trackers informative app
50g that the brain of and playback, so apps dont provide, tested. While the
the Spark can be you dont need a such as calories Jawbone UP3 ofers
Price detached. separate music and energy burnt. tips, the TomTom
$479 Frankly, its not player. It even The Sparks HRM app is the boss of
the most atractive comes pre-loaded tracks activity, which hard empirical data.
device with its with a customized means you cant get Our run data even
thick bezel and the Ministry of Sound a passive readout, had the average
knobby-looking GPS playlist to get you but it can give you a number of strides
housing that doubles started. You can thorough breakdown per minute.
as controls for the even get the gadget of your heart rate The TomTom
non-touchscreen with a Bluetooth during exercise. Spark Cardio + Music
device. It provides headset bundled if It has nearly is an easy choice if
sleep tracking, but you dont already everything the you lead a hyper-
theres no realistic have one at a Fitbit Blaze has and active lifestyle,
way of wearing it much costlier price more, but it doesnt but depending on
to bed without it of $479. push smartphone the features you
The physical butons that
house the GPS unit arent interfering with Its features thrive notications yet (to want, it can end up
the pretiest, but they your snoozing. in practicality. It has arrive via software being a very hefty
sure work well even with The Spark comes multi-sport tracking, update in Q2 2016). investment.
sweaty ngers.
Detailed
app and lled
The ridged strap with with features
snap-on clasps on the
TomTom Spark Cardio +
for adrenalin
Music makes it ideal
for secure use during
junkies.
strenuous sports.
Least
attractive
and most
expensive
of the lot.
62 AUGUST 2016 M E N S H E A LT H . C O M . S G
FITNESS TRACKER FACE-OFF
Compatibility
iOS7 or later
Android 4.4 or later
Connectivity
Bluetooth 4.0
Batery
45 mAh
Up to 30 days
(standby only)
Weight
5.5g (sensor only)
Price
$27.99
AUGUST 2016 63
MODEL FITBIT BLAZE JAWBONE UP3 TOMTOM SPARK XIAOMI MI BAND
CARDIO + MUSIC PULSE
CONNECTIVITY Bluetooth 4.0 Bluetooth 4.0 BLE Bluetooth Smart Bluetooth 4.0
(Bluetooth 4.0)
64 AUGUST 2016 M E N S H E A LT H . C O M . S G
FITNESS TRACKER FACE-OFF
AND THE
BEST FITNESS
TRACKER IS:
BEST
PERFORMANCE
BEST
VALUE
SINGAPORE SINGAPORE
AUGUST 2016 65
Oicial Car Oicial Tyres Oicial Hybrid Partner Oicial Media
& GROOMING
A R T D I R E C T I O N & D I G I TA L I M A G I N G PA U L I N E TA N
GROOMING BENEDICT CHOO USING NARS HAIR JERMINE NG USING KEVIN MURPHY
Best Face
Forward
LOCAL ARTISTE NAT HO SHOWCASES
PHOTOGRAPHY VERNON WONG
Take Ivory & Koal for example. I like that the watches
look clean and classic, says the leading man of on-
going local TV drama Tanglin. The founder told me
people want something that lasts forever, thats why WATCHES (FROM TOP)
their watches are all automatic and do not follow ARIES GOLD ATLANTIC
(G 7002 BK-BU) $285, WWW.
trends that might go out of date. ARIESGOLD.COM
STYLING SHEH
JULS AT SWATCH
ART PIECE HOTEL (SUOZ217)
And who wouldnt want some fun? If Im feeling more $103, WWW.SWATCH.COM/MS_SG
street that day, Ill wear a funky watch. Whether its a IVORY AND KOAL
Swatch ticker designed by local designer Juliana Ong, (IVK-001) $499,
WWW.IVORYANDKOAL.COM
or the manly charm of the black Aries Gold Atlantic
strapped on Nats wrist, youll get proper street cred.
AUGUST 2016 67
STYLE FOCUS
Dont be afraid
to go bold if you
so fancy. The
best watches are O U T F I T (S U I T ) S U I T S U P P LY (C O T T O N S H I R T ) E T H A N M E N
those that can take
you from work
to events.
68 AUGUST 2016 M E N S H E A LT H . C O M . S G
STYLE MANUAL
MADE IN
SINGAPORE From footwear to formal suits, these are the
home brands producing high-quality wardrobe
essentials fit for every Singaporean.
T E X T K E N N E T H W E E P H OTO G R A P H Y C H A R L E S C H U A /A T H O U S A N D W O R D S
A R T D I R E C T I O N P A U L I N E TA N S T Y L I N G S H E H H A I R & G R O O M I N G D A X LY E
MODEL ERIK ROCCA/MANNEQUIN MODELS
70 AUGUST 2016 M E N S H E A LT H . C O M . S G
POWERED SUITS
The idea of buying a suit in
a colour other than navy or
grey and particularly a very
bright one may strike you
as counterintuitive. The trick
is not to think of it as a suit
but as a jacket and trousers
that happen to go together. A
bright suit, like this one from
q.menswear, is definitely a
more fashion option. Just
dont wear it to a funeral.
Suede loafers,
$129, Pedro.
Single-breasted slim-cut
jacket, $650, q.menswear.
Slim-cut pants, $250,
q.menswear.
Coton long-sleeved shirt,
price unavailable,
Ethan Men.
AUGUST 2016 7 1
STYLE MANUAL
DENIMS IN
The versatility of the denim
jacket makes it a mainstay in
every mans wardrobe. Wear
it casual with a simple tee, or
over a shirt with a knited tie.
Layering helps you stand out
from the crowd, says Biro
co-founder Chong Keng How,
34. And make sure it ts
snugly to get that clean,
city-slicker edge.
72 AUGUST 2016 M E N S H E A LT H . C O M . S G
MAJOR BLAZER
The navy blazer tops every list of stylish
essentials because it elevates everything else
you own including, nowadays, your jeans and
trainers. But the boxy prep staple of yesteryear
has evolved nicely at Deboneire into a slim-
fi ting jacket with a tuxedo twist (and no brass
butons). The cut is still very classic, says
designer-founder Mathew Gideon, 25. Weve
just added some contemporary elements to it.
Besides, navy is so easy to wear. Its something
guys are familiar with.
74 A U G U S T 2 01 6 M E N S H E A LT H . C O M . S G
TEE TIME
A plain T-shirt is as
Singaporean as it gets. The
Authority makes its relaxed
rendition in muted colours
with 100 percent coton. Our
best-sellers are T-shirts, says
label founder Jasper Goh,
27. Weve also goten lots of
requests for the colour pink.
Pair it with this pair of jeans
that punches up a familiar
wardrobe staple with stripes.
AUGUST 2016 75
STYLE MANUAL
CLASSIC WHITE
The white shirt is your
greatest multitasker.
When youre in one,
you can get away with
trousers that arent your
basic black or brown. The
printed trousers are one
of our best-sellers, says
Mathew. But to steer
clear of a tropical storm,
stick to slim-t trousers
with prints in navy, black
or shades of grey.
76 AUGUST 2016 M E N S H E A LT H . C O M . S G
EMBRACE
ATHLEISURE
Sweatshirts arent just for
home wear anymore. You
can wear them on a date or
out to drinks with friends.
This graphic fleece keeps you
athlete-level cosy and ahead
of the style curve. Keep it
simple and let it do all the
talking by wearing it with
dark jeans.
COOL
GROOMING BENO LIM USING LAB SERIES
Singaporean artiste
Shane Pow demonstrates
these star-worthy,
A R T DIREC TION PAU LIN E TAN
post-gym manoeuvres by
thermoregulation
expert Mike Tipton.
78 AUGUST 2016 M E N S H E A LT H . C O M . S G
POST-GYM
PEACE
Shane Pow, 25, who
plays the supporting
antagonist of on-going
Channel 8 drama Peace
& Prosperity, shares the
essentials that help him
transition from gym to
work effortlessly.
0 MINUTES
Keep your shower just below body
temperature. Too hot just adds to
your heat load. And ice blasts are
only a short-term win, as blood TIME AND
vessels near your skin shut down, SPACE SAVER
Lab Series Pro LS All-in-
trapping heat inside your body one Shower Gel ($33,
and causing an outpouring www.labseries.com.sg)
of perspiration. The soap dispenser at your
gym is likely spitting out
cheap product. The result?
Flaky skin and dry hair.
Instead, use this wash on
your body, face and hair,
and shave precious minutes
from your lunchtime gym
routine.
PREPPING FOR
VOLUME
Aveda Pure Abundance
Style-prep ($50, www.
tangs.com)
Like sea salt sprays, a few
spritzes of this stuff adds
texture and volume to any
hair type or style plus grit
and separation to aid in
styling with paste and/or
hair spray.
QUICK HAIRDO
Hanz De Fuko Quicksand
($30, www.deckout.
com.sg)
+20 MINUTES +30 MINUTES Use this styling paste to
Still struggling to keep your cool? Stem the Avoid further perspiration by waiting until your keep your hair in place
flow of sweat by holding your wrists under cold temperature has settled before applying cream, throughout the rest of the
running water. Major blood vessels are near the then banish lingering shine with Lab Series day. Bonus: It doubles as a
dry shampoo, so it absorbs
surface, so you lose heat more rapidly. Its more BB Tinted Moisturizer SPF 35 ($64.80, www. moisture left over from an
effective than an ice vest, and certainly more whathewants.com.sg). Otherwise, youll look like extra sweaty workout.
office-appropriate. you just stepped off the treadmill in your suit.
AUGUST 2016 79
GROOMING ESSENTIALS
WELL-
KEMPT
SECRETS
Grooming industry insiders
come clean on hipster
hero products that provide
just as much polish as the
big brands.
Its face wash contains it up in your hands before, a wet shave after a hot towel. Darren. But you dont have
coconut oil derivatives that it provides shape as well as I use it on all of my clients. to splash cash to put on
freshen the skin instead of softness. It smells pretty good Thats a budget slash we can the spritz. Just grab the best-
drying it out. Frankly, youd be too. So you get the combined really get behind. priced ones.
nuts to spend more. benefits of oil and wax. Dandy. King of Shaves Kinexium Toni&Guy Casual Sea Salt
Bulldog Original Face Wash, Uppercut Deluxe Mo Wax, Shaving Oil, $12.29, www. Texturising Spray, $24.90,
$11.04, www.asos.com $19.91, www.asos.com fishpond.com.sg www.redmart.com
80 AUGUST 2016 M E N S H E A LT H . C O M . S G
MENS HEALTH ARBUTUS PROMOTION
NAME:
GENDER:
ADDRESS:
POSTAL CODE:
AGE:
D.O.B.:
TEL:
Stand To Win
Specialty mechanical watch brand
Arbutus is proud to introduce its
Arbutus Calendar AR607 bracelet OCCUPATION:
watches, featuring day, month and
An Arbutus
moonphase sub-dials and a date
window at 3 oclock, all powered by E-MAIL:
$529.60!
beaded bracelet and sapphire coating
on the glass for enhanced scratch
resistance. With water resistance to
50m, it functions perfectly even if
youre caught in a downpour.
HOW TOWIN
ENTRIES MUST
REACH US BEFORE
AUG 31, 2016.
SEND IN THIS PRINTED COUPON OR LOG ON TO WWW.MENSHEALTH.COM.SG
BY POST: MENS HEALTH/
ARBUTUS PROMOTION,
8 readers each win an Arbutus Calendar SPH MAGAZINES, MARKETING
DEPT, 82 GENTING LANE,
AR607 timepiece worth $529.60 LEVEL 7, SINGAPORE 349567
TERMS AND CONDITIONS: This promotion is open to all Singapore residents except employees of Singapore Press Holdings Limited and their immediate family, the
sponsor, their media agencies and contractors. Prizes ofered are not transferable, exchangeable for cash or any other products. Prizes are subject to stock availability
and may be substituted with other items of similar value. Your entry information may be used in future marketing / promotional activities without further compensation to
you. SPH Magazines and the sponsor shall not be liable for any loss or damage sufered by you or any party in accepting, possessing, using or consuming any of the prizes
or entering the contest. Winners will be notied by post or e-mail. By participating in this contest, you agree and consent to the contests terms and conditions and to SPH
Magazines and/or its related corporations (individually and collectively SPH Magazines) and their service providers collecting, using and/or disclosing the personal data
which you have submitted and sharing such personal data amongst themselves for the purpose of contacting you via mail, e-mail, SMS, telephone and any other means of
communication (whether via your Singapore telephone numbers which SPH Magazines may have in their records from time to time or otherwise), to send you marketing
information on products, services, promotions and/or events ofered or marketed by SPH Magazines and/or third parties.
GEAR AND GADGETS THAT GIVE YOU THE EDGE
1 SMALL PACKAGE,
BIG SOUND
GET THIS: Plantronics Backbeat Go 3 Wireless Earbuds.
READY FOR: A small pair that packs a big punch. The Backbeat Go 3
earbuds provide you with stunning stereo audio at a standard that
was previously only possible with full-sized headphones. Plantronics
is setting a new benchmark for wireless earbuds with this stylish
offering. The pair offers a wider sound stage and range of
frequencies that delivers natural sounding audio, while balancing
highs and lows.
THE BEST PART: You can control your music and calls directly from
the earbuds, as well as activate Siri or Google Now without having to
dig for your phone. The earbuds also come in three sizes, to ensure a
comfortable fit without leaking any sound.
82 AUGUST 2016 M E N S H E A LT H . C O M . S G
JAZZ HANDS
GET THIS: Remidi T8.
SMART
STORAGE
GET THIS: iSafe Drive Lite.
3
streaming for your smartphone. Thanks to
this tiny device, you no longer have to worry
about the storage crunch in your iPhone.
With 32GB, 64GB and 128GB versions,
the iSafe Drive caters to each persons
individual needs. You can use the device
to transfer files between your phone and
desktop, and its compatible with the latest
versions of iOS and Android OS.
AUGUST 2016 83
GEAR AND GADGETS THAT GIVE YOU THE EDGE
POCKET POLICE
GET THIS: Drinkmate Smartphone Breathalyzer.
4
thumbdrive, its the smallest smartphone
breathalyser on the market. You can keep it on a
keychain or in your pocket. Its also the easiest to
use, as it doesnt require a mouthpiece. Just plug it
in, open the app and blow.
5
SUNNY SIDE UP
GET THIS: Gosun Portable Solar Oven.
84 AUGUST 2016 M E N S H E A LT H . C O M . S G
6 HIGH-PRECISION
GAMING
GET THIS: Asus Rog GT51.
AUGUST 2016 85
GEAR AND GADGETS THAT GIVE YOU THE EDGE
PERMANENT
POST-ITS
7
GET THIS: Seenote ePaper.
86 AUGUST 2016 M E N S H E A LT H . C O M . S G
102
RUNNING
100
RUNNING
STAR IN THE MAKING
NATIONAL MARATHONER NEO JIE
SHI SHARES WHAT ITS LIKE TO
QUALIFY AND PREPARE FOR THE
BIGGEST EVENT IN HER LIFE
THE RIO OLYMPICS.
OWN PACE, OWN TARGET
AFTER TAKING PART IN TWO ASICS CITY RELAY RACES THIS YEAR,
MCKEN WONG REVEALS WHAT ITS LIKE TO COMPETE IN THIS FORMAT.
104 90
MUSCLE
GEAR
HIT THE GROUND RUNNING
FORGE ABS OF STEEL
STRENGTHENING YOUR
DON THESE FOOTWEAR AND GET READY TO SHAVE CORE AND LOWER BACK
SECONDS OFF YOUR NEXT TRAIL OR ROAD RACE. WILL HELP YOU NAIL THE
SIT-UP IPPT STATION.
88
FITNESS 105
MMA X CROSSFIT WORKOUT:
FIGHT GONE BAD
BREAKTHROUGH
PUT A SPRING IN YOUR STEP
DESIGNED TO MIMIC A MIXED MARTIAL
A FIVE-IN-ONE-HIT WONDER,
ARTS CONTEST, THIS IS A FRANTIC
THE ROLLBACK TO INCHWORM
17-MINUTE GUT CHECK.
INCINERATES FAT WHILE
INCREASING FITNESS,
FLEXIBILITY AND BALANCE.
YES, IT HURTS. BUT
TRUST US, IT WORKS.
PHOTO 123RF.COM
AUGUST 2016 87
PT MUSCLE
hard work.
88 AUGUST 2016 M E N S H E A LT H . C O M . S G
DO IT
Begin at any station and do as many reps as possible in a minute.
Keep at it until youve done one minute per station. Thats one SCORE
circuit. Do three circuits, resting a minute between them. You get one point
Rowing Machine per rep; one point
Wall Ball Shot per calorie on the
Sumo Deadlift To High Pull rower.
Box Jump GOAL: 250
Push Press
ADVANCED
1. Play to your
strengths, says
Ben Bergeron,
owner of Crossfit
New England.
Start with your
strongest move
and push hard
for the full
minute.
2.Conserve energy
on the first
two rows, they
require the most
effort per point.
SUMO DEADLIFT BOX JUMP PUSH PRESS 3.On the wall
TO HIGH PULL Assume an athletic stance Grab a 35kg barbell using a balls, catch the
Stand behind a 35kg barbell. behind a 50cm-high box. shoulder-width grip and lift ball as youre
Squat and grab it using an Squat and jump onto it. it to shoulder height. Bend descending.
overhand, shoulder-width Stand up. Step down. Repeat. your legs, then explode up, 4.Make sure your
grip. Then stand explosively, pushing the bar overhead. legs do most of
pulling the bar to shoulder Lower it back to shoulder the work on the
height. Return it to the floor height and repeat. push press.
and repeat.
AUGUST 2016 89
PT MUSCLE
STEP TWO:
FORGE ABS
B
OF STEEL
STRENGTHENING YOUR
CORE AND LOWER BACK
WILL HELP YOU NAIL THE
SIT-UP IPPT STATION.
LO C AT I O N V I RG I N AC TIV E S I N G A P O R E
A
W
Weve collaborated with
Shaik Hamdani, a fitness
professional and team leader
your sit-ups count. to starting position. Repeat the movement for 45 seconds.
90 AUGUST 2016 M E N S H E A LT H . C O M . S G
VIDEO
Hit our digital edition to catch
Khid perform these core-burning
variations. Download Mens Health
Singapore now on Magzter.
B B
A
A
2
DISH HOLDS
Lie on your back, squeeze your abdominals tightly and push your
lower back into the floor (A). Proceed to raise your arms, shoulders
and legs off the ground (B). Be sure to maintain a flat back on the
3
floor. Hold the position for one minute.
LYING LEG RAISES
Lie on your back with you legs extended in front of you. Place
your arms at either side of your legs (A). Keeping your legs as straight
as possible, with your feet together, raise them until they make a
45-degree angle with the floor (B). Lower your legs to starting
BE SURE position. Repeat the movement for 45 seconds.
4
ANKLE TOUCHES
Lie on your back, squeeze
your abdominals tightly and
push your lower back into
the floor (A). Keep your feet B
C
together and raise your legs
up until they are perpendicular
to the floor. Move your arms so
that they are fully extended at a
90-degree angle from the floor
(B). As you maintain a flat back,
slowly lift your torso and try to A
touch your toes (C). Lower back
to the ground slowly. Repeat
the movement for 45 seconds.
AUGUST 2016 91
TRAINING
SECRETS FROM
AMERICAS
PHOTO IMPROVISOR/123RF
TO GET FIT FAST, YOU NEED
TO TRAIN SMART. THE
BRIGHTEST MINDS IN FITNESS
REVEAL HOW TO ELEVATE YOUR
WORKOUTS AND ACCELERATE
YOUR RESULTS.
TEXT LOU SCHULER ILLUSTRATIONS (ICONS) HUBERT
TERESZKIEWICZ & (GYM OF THE FUTURE) +ISM
92 AUGUST 2016 M E N S H E A LT H . C O M . S G
Weve seen the future of
fitness, and it looks a lot like
the present. It still involves
heavy weights and copious
amounts of sweat, but it also
includes heart rate monitors,
big-screen TVs and electrodes
strategically placed on
buttocks. Plus, lots and lots
of data. Results Fitness in
California has crunched 16
years worth of workout logs
from thousands of clients,
while the Glute Lab collects
muscle-activation stats that
it shares with the world.
Ultimately, these efforts
improve outcomes for us all.
On these pages, well show
you how to science the crap
out of your workouts, with
tips from the most creative
trainers we know. Youll learn
techniques used by film stars,
powerlifters, speed demons
and tech titans. Youll get the
most out of what you have
whether you train in a big
box, a sandbox or completely
out of the box.
AUGUST 2016 93
TRAINING
SECRETS FROM
AMERICAS
01/MEASURE
YOURSELF
TO REACH
NEW
HEIGHTS
` Gym Jones,
Salt Lake City
Sometimes you have to block out
gym time in order to test yourself.
Fitness tests do more than give
you a challenge or gauge your
progress. Approached the right
way with discipline they also
teach you to push through the
urge to slow down or quit. You
need that skill to reach elite
fitness, says Rob MacDonald,
Gym Jones general manager.
Heres one of Robs favourite
tests that you can do anywhere:
100 burpees. Start a timer and do
100 strict burpees your chest
has to touch the ground on the
push-ups, and you have to jump
at least 15cm at the top. Repeat
the test once a week and try to
improve your elapsed time with
each attempt.
02/
LEARN TO DO
YOUR FIRST
PULL-UP
` Iron Body,
Boston
Do hollow-body holds: Hang
from a bar for 30 seconds with
your abs pulled in, suggests Iron ` McMillan Running, 04/ Founder Jason Walsh trains an
A-list roster that includes Matt
Bodys Artemis Scantalides. Then California
try it with your arms bent 90 DEADLIFT Damon and John Krasinski. They
do heavy, low-rep deadlift sets,
Run at a conversational pace
degrees. When you can do three
YOUR WAY
PHOTO IMPROVISOR/123RF
for 25 minutes, says owner Jasons top choice for gaining size
sets of 30 seconds, try a pull-up!
and strength. Every few weeks,
Greg McMillan. Then speed
up every two minutes until at
TO ACTION they go for broke by loading the
03/ PACE minute 40 youre going fast. At HERO SIZE bar with 50 to 70 percent of their
minute 45, sprint until you tire. one-rep max and doing three sets
YOURSELF Afterwards, jog for five minutes. ` Rise Nation, of as many reps as possible. Its
SMARTER Do this weekly. Los Angeles hard, but its critical for beefing
up, he says.
94 AUGUST 2016 M E N S H E A LT H . C O M . S G
06/SHAKE THINGS
UP TO GET LEAN
` Results Fitness,
California
07/IMPROVE
YOUR REAR VIEW
` The Glute Lab,
Phoenix
AUGUST 2016 95
TRAINING
SECRETS FROM
AMERICAS
PHOTOS (THIS SPRE AD) PETR JOUR A/123RF & (NE X T SPRE AD) FREDRIK BRODEN
08/ LET 09/GO 10/KEEP 11/ TRY THE
THE CLASS HARD, BUT YOUR LIFTS MOST JOINT-
PUSH YOUR NOT TOO INJURY-FREE FRIENDLY
CARDIO FREQUENTLY ` The Movement, SQUAT
Minneapolis
EFFORT ` Platinum, ` Indianapolis
Los Angeles Some days, a lift just doesnt feel Fitness and Sports
` Soulcycle, right. The fix, says Movement Training
nationwide Intense interval workouts are founder David Dellanave, is
a great way to improve your responding to your bodys Struggling with barbell squats?
New Yorkers have a long menu cardiovascular fitness, but do Co-owner Mike Robertson
signals. Say its leg day. First,
of choices when it comes to them too often and youll burn recommends the two-kettlebell
reach for your toes and stop
single-purpose training studios: out, warns Platinum owner Peter front squat. Its almost
when you feel tension. Now try
yoga, cycling, running, rowing, Park. Three challenging sessions impossible to screw up, he says.
a body-weight squat, and then
boxing and even pole dancing. a week is plenty if youre younger It keeps your lower back in a
reach for your toes again. Were
The attraction? Lots of company. than 35. If youre older, make it great position and crushes your
you able to go lower? If not,
Groups push you harder than two. Train hard on interval days, quads, glutes and core. Hold
then save your barbell squats for
you push yourself, says Robert but lighten up and do easy work two bells in the racked position,
another day.
Pendilla, a Soulcycle instructor. (at a conversational pace) on elbows down and bent, the bells
Music makes a big difference too. recovery days. resting on your forearms. Squat.
Find the soundtrack that inspires
you to work harder.
96 AUGUST 2016 M E N S H E A LT H . C O M . S G
a walk or do chores. That shows like paddle boarding. Then set
12/ TAKE you control your programme it up a training programme at
` Mike Boyle
Strength and
CONTROL doesnt control you. your gym to prepare. Having
a mission is an experience to
Conditioning,
Massachusetts
OF YOUR 13/ PICK A
build on for the rest of your life,
and it gives your fitness training Rotator cuff injuries are
TRAINING CLEAR GOAL a defined focus and purpose, often traceable to a lack of
he says. pulling strength, says Mike
` Mark Fisher
Fitness, New York AND TRAIN Boyle. His simple test for
athletes: On a pull-up or
You take pride in working out FOR IT 14/ LEARN chin-up, you should be
even when you dont feel like it.
Thats a sign of discipline, says
` Mountain Tactical YOUR LIMITS able to lift the same weight
as your max bench press. So
Institute, Wyoming
MFF cofounder Brian Patrick WITH THIS if you weigh 80kg and bench
100kg, you should be able
Murphy. But its not a sign of
ownership. The best day to take
Working out is good, but
training is better, says MTI
SIMPLE to do a chin-up with a 20kg
weighted vest or dumbbell
off is when you most want to
work out, he says. Instead, take
owner Rob Shaul. Choose a
challenging outdoor adventure,
TEST on a dip belt.
YOULL CRYOCHAMBER
Elite athletes use
from above, below or
somewhere in between,
giving you a fantastic way
FUTURE
on which you set
speed, elevation
or resistance, this
IF WE OWNED A machine goes as fast
as you do. Longer
GYM AND MONEY steps speed it up;
shorter ones slow
WERE NO OBJECT, it down.
THIS IS THE GEAR
WED BRING IN.
THE GOOD NEWS:
SOME FORWARD-
THINKING GYMS
HAVE ALREADY
DONE IT.
KEISER
AIR300 SQUAT
TRUEFORM RUNNER Thumb-operated controls
Motorized treadmills let you quickly increase or
train you to run on decrease resistance, while
motorized treadmills. the pneumatic technology
Self-powered machines allows you to do high-impact
from Trueform and exercises, such as jump
Woodway, with curved squats, without having to
surfaces and frictionless land with a loaded barbell
belts, translate better to on your back.
outdoor running.
AUGUST 2016 97
TRAINING
SECRETS FROM
AMERICAS
` Planet Fitness,
nationwide 18/MAKE YOUR
You might think the worst gym WORKOUT A GAME
in the nation is the one with no
` Throwback Fitness,
barbells and free pizza. Wrong.
New York
The worst gym is the one you cant
afford or get to. At US$10 a month
and with 1,000 locations, Planet New York City has hundreds of gyms, but Throwbacks group fitness
Fitness is for anyone, anywhere. classes have the best Yelp reviews of any facility in the city. The secret
You can even get a good workout sauce: We try to distract people from the fact that theyre working
with the equipment there. Use out, says co-owner Brian Gallagher. People like the competitive and
dumbbells for goblet squats, team-based workouts that we put together. That helps them work
reverse lunges, split squats, harder and see better results.
single-leg straight-leg deadlifts,
BATTLE YOURSELF where you left off and balls into a net. To
shoulder presses, rows and
To turn your own work your way down. earn a shot, your
bench presses (starting on a
workout into a one- Your goal is to descend team needs to
flat bench and working up to
man competition, the ladder in less time complete a circuit of
an incline bench). Do inverted
Brian suggests this than you took to climb four burpees, eight
rows on the Smith machine. And
three-exercise combo: it. Too easy? Do the push-ups and 12 sit-
include lat pulldowns and seated
Do circuits of push- ascending ladder for ups. The faster you do
rows using a variety of handles
ups, sit-ups and body- 10 minutes. the circuit, the more
and grips.
weight squats in an shots you can take.
ascending ladder (2, BATTLE YOUR BUDS Whichever team has
4, 6 and so on) for One favourite game is the most shots in the
five minutes. Rest for TBF Cup. In it, teams net at the end of the
a minute. Then start compete to throw training session wins.
98 AUGUST 2016 M E N S H E A LT H . C O M . S G
19/
FIND YOUR
HOME BASE
` Dougs Gym,
Dallas
For every angel-investor-funded
high-tech training fortress,
theres a Dougs Gym a place
unfazed by time, capital or
whatever is trending on popular
fitness Instagram accounts. At
Dougs, you wont find any air-
conditioning, cardio machines or
bulls**t. You will find dumbbells,
barbells and medicine balls
thatve been used since the
Kennedy administration, when
the gyms doors first opened.
Of course youll also find Doug.
Eighty-five years old and healthy
as a horse, hes encouraging guys
a quarter of his age as he cranks
through total-body lifts like push
presses, squats and lunges with
a 22kg dumbbell in each hand.
Doug himself is the real promise,
reminding all who come that
getting and staying fit isnt so
much about what youre doing
or the fancy gym youre doing
it in. The important thing is that
youre doing something hard a
few days a week, every week, in a
place that just feels right.
AUGUST 2016 99
PT RUNING HUMAN RACE
STAR
IN THE
MAKING
NATIONAL MARATHONER
NEO JIE SHI SHARES WHAT
ITS LIKE TO QUALIFY
AND PREPARE FOR THE
T E X T M C K E N W O N G P H O T O G R A P H Y JA S P E R Y U A R T D I R E C T I O N A S H R U D D I N S A N I H A I R & M A K E U P DA X LY E O U T F I T A S I C S
BIGGEST EVENT IN HER
LIFE THE RIO OLYMPICS.
W
When Neo Jie Shi came in 10th
at the Standard Chartered
Marathon last year in the
Womens Open Category, never
would she have expected to
receive automatic qualification
for the Rio Olympics.
According to International
Association of Athletics
Federations (IAAF) rules,
runners who are in the top
10 positions of an IAAF gold
standard race like the
Standard Chartered Marathon
would be granted automatic
qualification to the Olympics
marathon event. With that, Jie
Shi becomes only the second
Singaporean marathon runner
at the Olympics since 1996.
It was a pleasant surprise,
Jie Shi says. Even though I did
not meet the Olympics entry
mark of 2 hours, 45 minutes,
the IAAF rules gave me an
unexpected opportunity to
OWN PACE,
OWN TARGET
AFTER TAKING PART IN TWO ASICS CITY RELAY
RACES THIS YEAR, MCKEN WONG REVEALS WHAT
ITS LIKE TO COMPETE IN THIS FORMAT.
R
Running has always been a sport that divides
opinion, and for those who dislike pounding
pavements, its a motion that edges towards being
dreary and monotonous. But as running groups
sprouted and dusted of the lonesome tag,
something else was brewing: relay races.
In recent times, long-distance runs with a relay
format have risen in popularity, not just in
Singapore but also around the world.
Relays are no longer reserved for professional
athletes; leisure runners have been quick to jump on
Bangkok rush hour: No time to
it. This was evident last year, when the Asics City
lose after getting the slap band
Relay was held for the rst time in Singapore and from your teammate.
saw unprecedented numbers.
Participants
their reassurances that I simply disciplined. You have to feel
waiting for their had to run comfortably, and comfortable and know your
turn to run at the to enjoy the race and the limits. Theres no shame in
changeover point. carnival-like atmosphere. maintaining an easy pace,
One of the key highlights of even if that means people are
the Asics City Relay is that it is an overtaking you. Of course, you
event for everyone, both young can always push yourself to go
and old, regardless of whether faster, but keep your breathing
youre a professional or an in check, as an erratic patern
amateur. Nobodys going to chide will disrupt your momentum.
you for being too slow, and on Pain may also strike like
countless occasions, Ive seen how it seared through my
random strangers cheering on thighs in Kuala Lumpur as it
participants who looked like they was an extremely hilly terrain.
were going to give up. But I told myself that my
Some runners took on the teammates will have to cover
cheerleading role as well, the same route, too, and that
encouraging those who were were all in this together.
walking, and even ofered to pace Pain is only temporary. But
some of the slower ones. the satisfaction you get from
It may be a relay comprising nishing the race with your
teams of four, but everyone friends? Immeasurable.
was in it together, and the
crowds unwavering enthusiasm Asics City Relay Singapore
in both legs remain one of the Date: Sept 24, 2016
more endearing moments of For more info and to sign up,
the evening. go to www.cityrelay.com.sg.
HIT THE
GROUND
RUNNING
DON THESE FOOTWEAR AND GET
READY TO SHAVE SECONDS OFF YOUR
NEXT TRAIL OR ROAD RACE.
1 1 COLUMBIA
MENS
CONSPIRACY
RAZOR OUTDRY
$199, AVAILABLE
2 ASICS
DYNAFLYTE
$229,
AVAILABLE AT
ASICS STORES
3 MERRELL
ALLOUT
CRUSHSHIELD
$139, AVAILABLE
AT STADIUM
AT COLUMBIA AND SELECTED AND ROYAL
STORES. RUNNING SPORTING
OUTLETS. HOUSE STORES.
2 low-prole design,
allows the wearer
to navigate trails
with ease while
staying nimble and
stable. The outsole
Weighing at
about 270g, it is
incorporated with
the full-length
Flytefoam midsole
that delivers
mesh upper for
protection, as well
as reflective details
for increased
visibility in low
light, this shoe can
features strategic highly functional thrive in harsh trail
grooves and smear cushioning to conditions. An
zones to keep one unlock speed. additional layer of
locked to the terrain Flytefoam is Trailprotect pad
without wearing a patented works in tandem
the runner down lightweight and with an integrated
and a super-soft responsive Eva footbed to
footbed provides cushioning ofer underfoot
extra cushioning. technology cushioning and
that took about protection.
three years of
development at
Asics Institute of
TEXT MCKEN WONG
Sport Science.
3
104 AUGUST 2016 M E N S H E A LT H . C O M . S G
PT BREAKTHROUGH
PUT A 01
SIT
DOWN
SPRING IN Standing
with your
feet slightly apart, squat
YOUR STEP
B2G (thats butt to grass),
ideally without putting your
hands down. Roll backwards
so your feet come up off
the ground.
A FIVE-IN-ONE-HIT WONDER,
THE ROLLBACK TO INCHWORM
INCINERATES FAT WHILE
INCREASING FITNESS,
FLEXIBILITY AND BALANCE.
YES, IT HURTS. BUT TRUST US, ROLL UP
IT WORKS. 02 Use your
subsequent
forward
momentum and, again, ideally
not your hands to get back
on your feet and stand up.
Advanced athletes, feel free to
2
ADIDAS
TECHFIT
BASE SHORT
help you keep
your energy up
and maintain your
peak performance
for much longer.
TIGHTS
The compression
$35, t adds muscle
http://shop.adidas. support and
com.sg reduces muscle
vibration, while
its Techt
elastic waist is
ergonomically
shaped for
comfort. The
Made with the incorporation of
Climalite fabric ultra-soft seams
that wicks away and strategically
sweat as you placed atlock
train, this mens seams reduces
tights are able to chaffing, too.
1
Sweat
REEBOK ONE
SERIES
RUNNING
SHORT
SLEEVE
ACTIVCHILL
TEE
$62
www.reebok.com
This particular
In Style
STASH THESE ITEMS IN YOUR BAG
apparel comes
with cool-to-the- TO HELP YOU LOOK FRESH EVEN
touch Activchill
fabric that wicks
AFTER A TOUGH SESSION.
sweat for heat and
moisture control
during a strenuous
workout, allowing
you to push
further and
perform beter.
Lightweight and
extremely
3
Like it or not, log and even an
breathable, the tness bands are alarm clock. Its
tees cooling in trend but its also splash- and
capability is still imperative to sweat-proof,
maximised with choose the right so you can go
the incorporation one. The UA band all-out with your
of Speedwick UNDER incorporates tabata and spin
technology, ARMOUR multiple functions classes. Plus,
allowing for an BAND into one sleek, when worn
TEXT MCKEN WONG
POWER SAUCE:
Probiotic
Pesto
Fibrous almonds and
metabolism-igniting
chilli combine here to
boost your digestive
efficiency. And its twice
as satisfying as any
special yogurt.
GUT-SOOTHING
PHOTO 123RF
PASTA SAUCE
Fiery pesto with a
soothing afterburn.
FITBIT Train smarter and go farther with the Fitbit Surge, a fitness superwatch
designed to help wearers hit peak performance on the track and at the gym. Some of its
key features include GPS tracking, which allows one to get distance, pace and elevation
climbed, as well as the Purepulse monitoring function that accurately measures your
heart rate. Whats more, you can even use the ticker to track your sleep. $249.95,
available at authorised retailers and www.fitbit.com/sg.
REEBOK The brand has announced a new collection of training and running apparel
featuring its proprietary Activchill technology, promising to help keep athletes cool
and comfortable as they work out. The fabric is designed with atypical pentagon-
shaped fibres that create airy spaces, leading to enhanced ventilation. The apparel
also features Speedwick technology that wicks away excess moisture from athletes.
Available at Reebok (Suntec City, Great World City, Velocity@Novena), Stadium
and Royal Sporting House stores.
ULTIMATE PERFORMANCE Think you can make a physical change in six weeks?
Ultimate Performance (UP) Singapore is holding a six-week fat-loss challenge for
anyone who is keen to tone up, lose body fat and gain muscle mass. Participants are
encouraged to document their own clean and lean challenge publicly hitting the
gym and avoiding alcohol, for example on social media platforms like Facebook or
Instagram. They can then send in their before and after photos, and the best three-
week transformation will be selected to train at UP for free for the remaining three
weeks. For more info, go to www.upfitness.com.
PUMA The annual Puma Night Run Singapore returns for its third edition this year,
and will be set against the backdrop of the newly developed Seletar Aerospace Park.
Participants can opt for either the 6km or 12km races, which will see them running through
clusters of preserved colonial houses and even spotting private-jet landings and take-offs,
something different from the usual cityscape. $10,000 worth of prizes are up for grabs,
and theres also a lucky draw, with the grand prize being a pair of return tickets to Europe.
Registration closes on July 31, www.puma-nightrun.com.sg.
SUBSCRIBE TO
MENS HEALTH
ANDENJOY
20%OFF WHEN
YOU DO SO NOW!
WWW.MENSHEALTH.COM.SG
ONE-YEAR SUBSCRIPTION
AT $57.60 (USUAL: $72)
TERMS AND CONDITIONS This subscription promotion is only valid for the print edition, when signing up at menshealth.com.sg, for the sale period of the August
2016 edition. Your subscription will commence with the October 2016 issue. Current print subscribers may enjoy this subscription promotion as well (the new
subscription period will automatically commence when the current one expires). The subscription rate and ofer are applicable for Singapore addresses only.
Subscriptions are non-refundable and non-transferable. Please allow about four to six working days from the magazine release date for postage. Subscribers will
be informed by post to collect their gifts (where applicable). Subscribers information may be used in future marketing or promotional activities. Gifts are issued
on a rst come, rst served basis, and are while stocks last. SPH Magazines reserves the right to amend or replace gifts if stocks run out. SPH Magazines and the
sponsor shall not be liable for any loss or damage sufered by the subscriber or any party in accepting, possessing, using or consuming the gifts. By providing the
information set out in the subscription form and submiting the same to SPH Magazines, you conrm that you have read, understood and consent to the terms of
this subscription and also to the collection, use or disclosure of any personal data by SPH Magazines for the purposes of the subscription, in accordance with its
Data Protection Policy available at www.sphmagazines.com.sg. For subscription enquiries, call 6388-3838 or e-mail circs@sph.com.sg.
KICK-START
METABOLISM
WITH BREAD
Research published in
The British Journal of FRESH AIR TEXTING
MAY TAKE
YOUR BREATH
BEATS
Nutrition found that
subjects eating barley
AWAY
Scientists in South
kernel bread with
Korea found that
breakfast, lunch and
people who used their
dinner had higher
phones for more than
CANCER
metabolisms for up
four hours a day had 31
to 14 hours, as well as
percent lower levels of
better appetite control.
peak expiratory flow
The studys experts
a measure of lung
point to the barleys
function than those
positive effect on
who kept their daily
gut hormones ones
usage under four hours.
that simultaneously
You tend to round your
accelerate fat
shoulders and drop
burning and reduce
TRAIN AMONG THE TREES. RESEARCH your head when using
inflammation that can
your phone, thus
cause bloating. IN THE INTERNATIONAL JOURNAL OF breathing less deeply.
IMMUNOPATHOLOGY AND PHARMACOLOGY
YOUR MUSCLE
FOUND THAT BREATHING IN SMALL AMOUNTS
OF AIRBORNE PLANT CHEMICALS CAN BOOST DONT WING
CAN BENEFIT HYDRATION
YOUR TICKER LEVELS OF YOUR NATURAL KILLER CELLS BY Hours in a plane at
In new research from 35,000 feet can leave
UCLA, male heart AS MUCH AS 50 PERCENT, IMPROVING YOUR you parched. Grab a
patients with the IMMUNE RESPONSES. NO NEED TO GO THE bottle of water at the
most arm and leg gate and take it on
muscle, as well as FULL TARZAN. board with you.
least belly fat, were 68 Sucking on ice also
percent less likely to helps, so ask for an
die of cardiovascular extra cup of it with your
disease over seven drink order. And make
years than thin guys it a non-alcoholic
with less arm and beverage: Booze
leg muscle. Muscles works against your
promote better insulin hydration efforts.
function, which might
play a role in slowing
the development of
heart trouble.
SET
YOURSELF
STRAIGHT
MAKE A Career in a
slump? Check your
HEALTHIER posture. Researchers
PASTA SAUCE at the University of
In a Spanish Auckland found
study, people who ate that slouching can
olive oil-enhanced sabotage your work
tomato sauce saw a performance. Study
PHOTO SERGEY NIVENS/123RF