Innholdsfortegnelse for April 2014 i Men's Health

10 THU The Masters begins, with Aussie Adam Scott using the long putter that helped him win last year. He braces the butt end against his chest, a technique that will be illegal—in 2016. Who says golf is slow? 13 SUN Click over to AMC to see what year it is on Mad Men. Don Draper struggled with the tumult of 1968; will he now have to handle 1969 (hippies, Woodstock!) or the polyester-clad ’70s? One thing’s certain: He’ll look sharp. 20 SUN Coachella wraps up in the California desert. Dehydration tip from Aaron Bright, M.D., the festival’s medical director: Save your dancing for the cool evenings. Perfect: Here comes Arcade Fire to close the show. 21 MON This year, it’s Patriots’ Day across the entire nation. All of us…

1 DON’T LOSE YOUR HEAD Dig up those flash cards from high school: A study in Neurology reports that speaking more than one language may stave off dementia by four and a half years. The researchers speculate that being bilingual boosts cognitive reserve, your brain’s resistance to agerelated decline and dementia. David S. Liebeskind, M.D., professor of neurology, University of California at Los Angeles 2 OUTSMART ANXIETY Pumping yourself up—rather than trying to remain calm— may be the best way to combat performance anxiety, according to new research from Harvard. Instead of stressing out about the prospect of a big presentation, date, or meeting, think positively and embrace your nerves as “energy. Thomas Joiner, Ph.D., professor of psychology, Florida State University; author, The Perversion of Virtue 3 DATE GLOBALLY Out…

Split City —JERILYN COVERT Vow Towns 1 MADISON, WI 2 PITTSBURGH, PA 3 PHILADELPHIA, PA 4 COLUMBIA, SC 5 SEATTLE, WA 6 PLANO, TX 7 FARGO, ND 8 MILWAUKEE, WI 9 BURLINGTON, VT 10 LAREDO, TX Union Busters 100 CHARLESTON, WV 99 ALBUQUERQUE, NM 98 NORFOLK, VA 97 CHEYENNE, WY 96 LITTLE ROCK, AR 95 JACKSONVILLE, FL 94 TULSA, OK 93 LAS VEGAS, NV 92 BOISE, ID 91 TOLEDO, OH Ride Out the Storm Let’s say you absolutely, positively want to get unhitched. Wait six months anyway. “It’s best to have a cooling-off period because emotions can be high when people first decide to divorce,” says Bill Doherty, Ph.D., director of the Minnesota Couples on the Brink Project at the University of Minnesota. Some states make trial separations mandatory for…

Some food messes with your mind before your waistline: People tend to underestimate the calories in pizza and subs more than in other fast food, a study in the Journal of Consumer Affairs reveals. Study participants thought subs and pizza contained about a third fewer calories than they actually did, but gave somewhat more accurate calorie counts for hamburgers, fried chicken, and Mexican entrées. The reason? People misjudge pizza portion sizes and perceive subs as healthy food, says study author Scot Burton, Ph.D. Order a lowcal side, like an apple, and eat less of the handheld calorie bombs, he advises. Peel Away the Fat The outer layers of onions could be more treasure than trash: Research from Korea shows that an extract from onion peels may help prevent fat formation.…

Watch for a new road hazard this spring: Hay fever symptoms can impair your driving. In a Dutch study, allergy sufferers did worse on a driving test than those breathing clearly. Alt that sneezing and wheezing induces fatigue, which makes it hard to pay attention, says researcher Eric Vuurman, Ph.D. Paired with even a minor distraction, this can make you drive as if your blood alcohol concentration were 0.05 percent—a level the NTSB deems unsafe. Stay on course with a nondrowsy antihistamine, such as prescription Xyzal. The Flavor Savior Call it a recipe for a healthier life: In a University of Miami study, a compound derived from allspice stunted the growth of prostate cancer cells in a petri dish. What’s more, when mice were fed a dose equal to about…

GOBLET SQUAT Grab a kettlebell by the horns and stand with your feet just beyond shoulder width. Keeping your back naturally arched, push your hips back, bend your knees, and lower your body as far as you can. Push back up to the starting position and repeat. PUSH PRESS Stand holding a pair of kettlebells or dumbbells next to your shoulders. Bend your knees and then push up explosively, using the power of your lower body to help press the weights overhead. Lower the kettlebells or dumbbells and repeat. KETTLEBELL SWING Set a kettlebell on the floor in front of you, your feet slightly beyond shoulder width. Grab it with both hands and “hike” it between your legs. Thrust your hips forward forcefully and swing the weight up to chest…

TheGreen Beret Gauntlet HOW TO DO IT Complete 3 sets of 5 reps for each of the first three exercises, resting 2 minutes between sets. Then perform the last two exercises as a superset (back-to-back). Start with 10 reps of each (20 if you want a true Special Forces challenge), and subtract 1 rep per exercise in each successive superset until you reach zero. Rest as needed. 1 Barbell Squat Hold the bar across your upper back using an overhand grip, and place your feet shoulder-width apart. Keeping your lower back naturally arched, push your hips back, bend your knees, and lower your body as far as you can. Pause, and reverse the move to return to the starting position. 2 Barbell Shoulder Press Grab the bar using an overhand…

Joy Bryant Dressing too trendy is a turnoff. “I know men who always wear T-shirts and jeans and sneakers, and they look fresh. You know what you like, you know what looks good on you—so stick to that. Not too many dudes can pull off skinny jeans.” If you trash your ex, you look bad. “There’s always that guy who says, ‘Oh, that bitch is crazy.’ But dude, you dated her! What are you doing that’s drawing all those crazies? You’re the common denominator. And you’re not crazy?” We’d rather fight than fester. “If you have something to say, speak up. It doesn’t matter if she’s going to get annoyed. Don’t put your relationship on cruise control—there might be a turn, or potholes, or rocks, or something like that. Guys…

Four Steps to Six Figures IT WAS ALWAYS MY DREAM TO WORK at my family’s insurance agency, and after college, I joined the sales force. At first things were great. But when we lost a big account, my clientele dried up overnight. And I had no clue how to rebuild it. Over the next three months I made only $800 in commissions. I was constantly cold-calling potential clients, with no luck. So one day I just broke down crying, telling my dad I hated the job. I was failing. That was a turning point for me; I knew I needed a new approach. I needed concrete goals. I made a profile of my ideal client and reached out to my contacts to target people like that. For the first time,…

Are You Aging Too Fast? AGE 45 Age Spots First Appear Look at the back of your left hand, which receives extra sun while you drive. See brown or white patches? Those indicate damaged pigmentproducing cells, which are reproducing too much, says MH dermatology advisor Adnan Nasir, M.D., Ph.D. PROTECT YOURSELF Whether you see age spots or not, apply an SPF 30 product every morning to all your exposed skin — even your arms—to help prevent skin cancer. If you want to lighten existing spots, use a product with kojic acid, like La-Roche Posay Mela-D Serum ($53, soap.com). AGE 43 Words Become Blurry Up Close Hold this page out at arm’s length. If you’re over 40 and need to squint to read it, you may have presbyopia, a condition resulting…

Win a Bar Bet—and Wow the Crowd! THIS MONTH Make Jim Halpert proud on April Fools’ with this five-second office prank: First, empty a colleague’s hand sanitizer. Then fill it back up with lube. Wait for the hand-wringing hilarity to ensue. And whatever you do, don’t let your victim see “Boost Your Brainstorm” in this section while he’s dreaming up his revenge. 1 The Dime-Drop Deception BET THIS You can drop a dime, suspended above a beer bottle with only a toothpick, into the bottle. And you’ll accomplish this feat without touching the bottle, toothpick, or dime. DO THIS Fold a toothpick in half, making a V, and then rest it on the mouth of the bottle so the toothpick is parallel to the table. Then carefully place a dime…

1 large shipping pallet with 2 center support beams (stringers) Circular saw, or reciprocating saw with bimetal blade Cat’s-paw nail puller 24 coated deck screws (2") Cordless drill with bit set and Phillips bit driver set Hammer 2 carriage bolts (5") with nuts and washers Orbital sander Exterior-grade solid stain, or primer and paint 1/PICK YOUR PALLET Ask a furniture store or supermarket for a spare pallet. If the place lets you root around, find one without cracked or busted slats. Make sure the slats are evenly spaced and that all the nails are flush and unbroken. 2/MAKE YOUR CUTS Using the saw, cut the slats along the inside edge of one center stringer. The skinnier section will be the seat. 3/ASSEMBLE THE PIECES Trim the slats on the larger…

MODERATION. IT’S ONE OF THOSE LOADED WORDS that Puritans threw around and that we all still shake, stir, and muddle to make more palatable. When it comes to alcohol, though, that word is etched in glass: Fourteen (or fewer) drinks a week, and no more than four in a single day, is “moderate,” according to the National Institute on Alcohol Abuse and Alcoholism (NIAAA). One drink means a 12-ounce beer, a 5-ounce glass of wine, or a 1½-ounce shot of 80-proof spirits. No matter how that adds up, I’d slipped past moderation, and I’d also seen my weight creep up 10 pounds. Blame it on a cocktail of deadlines, stress, inactivity, and also fun. Sound familiar? A 2012 CDC study found that about one in four men exceed the moderation…

Kettlebell SWING, GETUP Because of its handle and inherently ballistic nature, nothing swings quite like a kettlebell, says Dan John. That makes this weight the perfect choice for dynamic, total-body moves like the swing. “And the way a kettlebell loads the shoulder in the getup maximizes joint stability,” he says. Barbell BENCH PRESS, DEADLIFT “These are lifts that benefit from heavy loads,” says John. “The beauty of the barbell is its versatility— that is, you can load it in increments as large or small as you want.” That’s not the case with dumbbells and kettlebells. “They don’t offer the same versatility or load capacity,” says John. TRX INVERTED ROW Using a suspension trainer instead of a bar for inverted rows adds instability, increasing the challenge to your core. Plus, you…

STRESS IS A MASTER OF DISGUISE. ONE DAY IT’S triggered by a traffic jam, the next by your doctor pulling on a latex glove. This wouldn’t be such a big deal, except that by the time you hear the sound of beeping horns or “bend over,” stress is already on to its next trick: making your health disappear. Poof! “Over the long term, stress can raise your risk of cardiovascular disease, angina, heart attack, and stroke,” says David Posen, M.D., an Ontariobased stress-management physician. “Often when someone has a heart attack or stroke, others look back and recall that the person was really under a lot of stress in the previous few months.” We realize we’ve just given you something more to stress about, but don’t panic. We’re here to…

We asked Stella Resnick, Ph.D., a clinical psychologist based in Beverly Hills, for a lesson in medicated lovemaking. (Works for the unmedicated kind too.) SMOOCH TO SPOTIFY A pulsating musical beat can help the two of you establish a mutual rhythm, Resnick says. So make a foreplaylist that lasts about 20 minutes. “There’s good biochemistry in saliva,” she says. As you swap spit, you exchange feel-good chemicals like serotonin and dopamine, which helps your bodies sync up and build excitement. SSRIs can blunt production of those very chemicals. REV UP YOUR ROUTINE When one of you has a lagging libido, a frenzied romp can be more stressful than sexy. So build up excitement by moving through four stages: kissing, massage, slow foreplay, and then the main event. “Prime each other…

1 Years ago, my friends and I shared this sexy black leather miniskirt. We dubbed it the “action skirt.” It hit just above mid-thigh, and, when paired with a low-cut tee, guaranteed rave reviews from the guys we deemed lucky enough to see it. That skirt derived its power not only from the fact that it hit perfectly at mid-thigh. The female body, unlike yours, naturally holds the suggestion of sex. And through what we wear—a shapeless hoodie or a tight tank top—we calibrate its suggestiveness. That power of control is important, says Ogi Ogas, Ph.D., a cognitive neuroscientist and the coauthor of A Billion Wicked Thoughts. Ogas assessed the online behavior of more than 100 million people and found that while male fantasies focus on orgasm, female fantasies center…

The Average Guy 39% Number of guys who consider sarcasm the funniest form of humor 1% Number who say it’s dirty humor all the way 35 Percentage of men who’ve told a joke during sex that didn’t go over well (instead of quitting while they were ahead) 56Percentage who would rather hear a woman say, “You’re hilarious!” than “You’re hot!” Best of all: “You’re so funny, it’s hot!” 1 in 10 Portion of men who’d never date a woman who is funnier than they are 17% Number who’ve dumped a gal for her annoying lauhg FUNNY BUSINESS Have HR hire a comic: A study in the Journal of Managerial Psychology suggests that humor at work can improve performance. “But the quality of your jokes is more important than the quantity,”…

YOU. • WHEN I MEET A MEN’S HEALTH READER, WHICH IS BASICALLY EVERY DAY, I’M INEVITABLY ASKED THIS question: “How can I be on the cover?” My answer, with apologies, has always been the same: “You can’t.” Famous fit guys grace our covers, because these are men our readers aspire to be like. Still, lately I’ve been wondering: Why not a reader? After all, Men’s Health is about one person—you. Every sentence and every word is there to make our readers better men. So one day last fall, publisher Ronan Gardiner and I hatched a plan. We’d find the Ultimate Men’s Health Guy and put him on the cover of our November 2014 issue. With support from our friends at Kenneth Cole, the idea got bigger and better—watch MensHealth.com and…

HowProtein Becomes Muscle 1 / DIGESTION Enzymes in your stomach and small intestine break the protein apart into peptides, combinations of at least two or three amino acids (a.k.a. your body’s building blocks). Then other enzymes further dice the peptides into individual amino acids. 2 / TRANSPORT The amino acids travel directly from your gastrointestinal tract to your liver via the hepatic portal vein. While the liver’s main job is to detoxify the blood, it also propels amino acids back into your bloodstream for delivery to your muscles. 3 / RESPONSE Your muscles are essentially bundles of long fibers. Strength training causes microtears in these fibers that signal your immune system to send out a work crew (growth hormone and stem cells) and repair material (amino acids) to the damaged…

Ever wonder if a trainer is worth the money? According to new UCLA research, a personal trainer can help make you much stronger than exercising on your own. Guys who worked with a fitness coach gained more muscle and 10 percent more endurance than men who chose and followed their own program, says researcher Thomas Storer, Ph.D. They also attained roughly six times the leg power of the DIY group. The key was using an expert-guided plan, he says. Working with your own instructor can also help you stick to a workout and do it right. But don’t judge a strength coach by his biceps—find a well-accredited one at nsca.com.…

Sometimes you need to get dirty to get big: Sandbags provide a more effective workout than dumbbells do, according to a study from the University of Wisconsin at Milwaukee. Researchers found that people who exercised with the earth-filled bags registered higher heart rates and burned more calories than those who did the exact same routine with dumbbells. “The theory is that the sand shifting in the bag makes your lower body and core work harder to stabilize the load,” says study coauthor David J. Cornell, M.S., C.S.C.S. That increases the intensity, which can help build more muscle. Visit ultimatesandbagtraining.com to buy your own bag, and go to MensHealth.com/sandbag for a killer workout. Avoid the DL Does WOD stand for Workout of Danger? Three out of four Cross-Fit participants surveyed said…

White milk is better if it’s green. Organic whole milk may have a healthier fat ratio than nonorganic varieties, a study in PLOS One reports. Organic moo juice contains 25 percent less inflammatory omega-6 fatty acids and 62 percent more anti-inflammatory omega-3s than nonorganic milk. The researchers credit the organically raised cows’ plant-rich diet, which translates to a better omega ratio in their milk. Study author Charles Benbrook, Ph.D., suggests three servings of dairy a day, in line with USDA guidelines. BAN SNIFFLES WITH BRAN High-fiber cereal may soothe allergies, Swiss research found. When mice were exposed to allergens and fed varying amounts of fiber, those that ate the most fiber had a drop in allergic responses of at least 50 percent. Fiber may produce fatty acids that temper the…

LOVE CAN BE MESSY—ESPECIALLY THE SEX PART. BUT TO STRAIGHTEN THINGS OUT, SOMETIMES YOU have to start a difficult conversation. And that’s fine, if you do it with tact. “You have to develop the vocabulary to talk about sensitive issues,” says Arlene Goldman, Ph.D., a sex therapist based in Philadelphia. “It will help you please your partner.” In fact, a recent study published in the Journal of Couple & Relationship Therapy found that communication is the most critical factor in a couple’s success— it’s even more significant than the sex itself. That’s why you should pause before you open your big mouth and say something you’ll regret. We talked to the experts to find out how you can ace the talks you’d rather avoid and still come out on top…

HOW TO DO IT Complete a total of 45 offset pushups with your right hand on a box or step. Rest for 5 minutes, and then repeat with your left hand on the step. Next, do 15 single-leg squats using your left leg. Rest for 2 minutes, and repeat with your right leg. YOUR GOAL 90 OFFSET PUSHUPS, 30 SINGLE-LEG SQUATS THINK OF THE TWO BODY-WEIGHT exercises on this page as performance audits. “Being able to do both the offset pushup and the single-leg squat with perfect form proves that you’re strong and athletic,” says Craig Ballantyne, C.T.T., a Toronto-based trainer and the author of Turbulence Training. “But if you can’t do the same number of repetitions with each arm or leg, you probably have a strength imbalance.” That can…

Jeans THE RULES A HUMBLE YOUTH, A REBELLIOUS adolescence, and now years of easy stability: You and American blue jeans have a lot in common. Jeans are the most democratic piece of clothing in your closet, but the so-called everyman pants don’t look the same on every man—or in every generation. Maybe Seinfeld’s high-waisted jeans (and high-top sneakers) were okay in the ’90s, but they look dorky today. President Obama, who’s worn frumpy dad jeans in the past, has learned the error of his sartorial ways. With a little guidance, you can do better too.—SANDRA NYGAARD 1 Rise Above the Fray Buying jeans with whiskering at the pockets, fading on the legs, and a few minor abrasions is a convenient way to avoid a long break-in period. But if you…

Spring-Load Your Pasta THIS MONTH’S EXPERT You know Mario Batali. He’s the chef at numerous Italian restaurants; a cohost on ABC’s The Chew; and a co-owner of Eataly, a market with locations in New York City and Chicago. PLATE PASTA PERFECTLY If you’re serving classic spaghetti or linguine, we endorse tongs. They grip better than pasta servers do, and as a presentation trick, you can twirl the noodles onto the plate to build an attractive tower instead of a sloppy pile. A Prep the Produce The sauce will cook quickly, so be sure to prep your ingredients before firing up the stove. Thinly slice 3 garlic cloves. Peel 2 medium carrots, halve them lengthwise, and slice them into ¼-inchthick semicircles. Thinly slice ¼ pound trimmed cremini mushrooms. Slice ½ pound…

49days Amount of lead time you need to snag a good domestic airfare Fares hit lows around seven weeks before you fly, reports CheapAir.com. For travel abroad, the sweet spot is 81 days out. “Most airlines begin selling tickets 11 months before a flight but don’t seriously discount until you’re within four months,” says CheapAir.com CEO Jeff Klee. “So booking too early is often as bad as booking too late.” The exception: If you’re planning a getaway around a holiday or a massive destination event, like Mardi Gras in New Orleans or New Year’s Eve in New York City, book your trip as early as possible. 15percent Portion of your budget you should set aside for unexpected costs Let’s say you have $1,400 to spend on your trip. After booking…

1 BLACK TOENAIL Prevent irritation by lifting the shoe’s toe box. Lace the bottom pair of holes as usual, but make the outer section of lace twice as long as it is on the inner side. Bring the shorter piece from the inside through the top hole on the shoe’s opposite side. Pull the longer piece up through the next hole on the opposite side. Then bring it down through the hole across from it. Repeat the process with the remaining holes. 2 SQUISHED TOES Alleviate pressure by freeing up more room for your feet to move inside your running shoes. As you lace each shoe, skip the bottom pair of holes (the ones nearest to your toes); instead, start threading the lace at the second pair of holes. Then…

SLEEP ON IT At Buffer, a social media startup, napping isn’t just tolerated but encouraged. Mark Batey, Ph.D., who studies the psychology of creativity, says naps allow ideas to incubate. At rest, your brain can connect ideas in complex ways, he says. Budget for a 20-minute snooze. DISTRACT YOURSELF Software company SendGrid gives employees time-wasters, such as video games, darts, and beer. Josh Ashton, SendGrid’s director of people, says this busts routine and promotes creativity. No toys allowed? Challenge a colleague to Words with Friends. SCHEDULE A DEADLINE Emmy winner Allison Silverman has written for The Colbert Report and The Daily Show and says she never waits for inspiration. “When I have limits, even if it’s just a time limit, I can find really creative ways to tackle a problem.”…

WHY SHE CHEATS WHEN SAM* DISCOVERED THAT HIS WIFE HAD CHEATED ON HIM, HE WAS enraged. “He kept saying I ruined his world and broke his heart, and that this came out of nowhere,” says Eileen, who’s now his ex-wife. She understood his anger but not his surprise—she’d been telling him for years how miserable she was, but he’d just brush it off. Men often claim the high ground when their partners cheat, but that’s missing the point. “People don’t just cheat for no reason, usually,” says Jennifer Harman, Ph.D., a professor of psychology at Colorado State University. “If women feel they were betrayed first, that betrayal—even if it didn’t involve cheating—can help justify their own behavior.” And while men are statistically the bigger cheaters, the percentage of women having…

DIRECTIONS Complete the five workouts described on the opposite side of this poster each week for four weeks, using the chart at right to guide each day’s training. The strength exercises are most effective when done with a kettlebell; its inherent instability increases the challenge, says John. But if you don’t have access to a kettlebell, you can use a dumbbell instead. Single-Arm Shoulder Press Stand with your feet shoulder-width apart and “rack” a kettlebell in your right hand. (That is, hold it in front of your shoulder with the weight resting on your forearm, elbow by your side.) [A] Press it directly above your shoulder, rotating your arm so your palm faces forward [B]. Pause, and return to the starting position. Do all your reps, switch arms, and repeat.…

KATHERINE SHARPE WILL NEVER KNOW WHAT CAUSED HER FIRST SERIOUS relationship to end. And that still bugs her. What she does know is that over time, her physical desire for the man she dated in college began to wither. And as she points out, “sex inside a stable relationship is sometimes the glue that holds people together.” She also admits that the flame could have gone out on its own. But there’s another reason the love affair may have hit the skids, says the 34-year-old, and it doesn’t sit quite so well. Its fate could have been sealed by a prescription medication she never really needed in the first place. “The drug definitely diminished my interest in sex,” says Sharpe, the author of Coming of Age on Zoloft. She was…

MIDNIGHT ON THE PENNSYLVANIA TURNPIKE. WE’RE HURTLING WEST TOWARD SPRINGFIELD, MISSOURI, A THOUSAND-MILE HAUL, IN A 500-HORSEPOWER FREIGHTLINER TOWING 19 TONS OF DANGEROUS CARGO. BEHIND THE WHEEL IS 27-YEAR-OLD JUSTIN BOSCHEE, A 6’5" FORMER OFFENSIVE TACKLE AT EASTERN OREGON UNIVERSITY, A BORN-AGAIN CHRISTIAN, AND A DRIVER WITH MORE THAN 400,000 MILES OF UNBLEMISHED EXPERIENCE. I’M HOPING THIS TRINITY OF MUSCLE, MESSIAH, AND MILEAGE WILL KEEP US SAFE. Plenty of initiatives are under way to help truckers get in better shape, including truck stop gyms and in-cab workout systems. But applying the brakes to a situation that’s been going downhill for decades is a slow process. Still, guys like Boschee are seeing results—and leading the way for others. If they can lose weight and build muscle in an environment that’s hostile…

PUCH YOUR OWN TICKET SURE, MEN HAVE GAINED MOST OF THE NEW JOBS CREATED IN THE CURRENT ECONOMIC REBOUND. BUT LOUSY PAY, LONG HOURS, AND LIMITED CHANCE FOR ADVANCEMENT SEEM TO BE THE NEW REALITY. AND WITH A LOT OF OTHER GUYS STILL SCROUNGING FOR WORK, THERE’S NOT MUCH POINT IN COMPLAINING. In fact, the workplace men are returning to is a radically altered version of the one that tossed so many of them into the streets in 2008. Professions traditionally pursued by women—health care, education— have grown. But manufacturing, construction, and other sectors that typically employ men are still stuck below prerecession levels. What’s a guy to do? Surrender his male card at the door of the new office? Maybe not. Many of the traits men take heat for…

OUR ADVISORY BOARD A Sports Doc’s Wellness Tips Apples are okay, but a workout a day truly keeps the doctor away. “Exercise is powerful medicine,” says Jordan Metzl, M.D., a sports medicine physician at the Hospital for Special Surgery in New York City and author of The Exercise Cure. “I give all my patients ‘exercise prescriptions’—specific activities that target problems. The exercises rehabilitate existing problems and help prevent new ones, and they do it naturally, without side effects.” And Dr. Metzl walks the walk: Strength training, cycling, running, swimming, and yoga are all part of his regimen. “It’s not always about how fast you go or how much you lift; it’s about finding fun, new ways to move every day.” EAT, CHEAT (A LITTLE), AND WIN “Because I exercise every…

How can I give my cereal a nutrition boost? KEN, CHICAGO, IL Start at the bottom of the bowl. When buying cereal, use the 5:5:10 rule: at least 5 grams of fiber, 5 grams of protein, and no more than 10 grams of sugar per serving, says Kim Larson, R.D.N., C.D., C.S.S.D., a Seattle sports dietitian. We like Health Valley Organic Fiber 7 Flakes, which comes in at 7:6:10. Add milk, and match the toppings to your mission. Better Brainpower ADD ¼ cup dark chocolate pieces (65 mg flavonoids) 1 cup blackberries (213 mg flavonoids) Drop in dark chocolate for a hit of flavonoids. These antioxidants can give you a quick cognitive charge, reports a study from Australia. For long-term benefits, add berries. They contain flavonoids that can aid memory…

A horrible pain explained: University of Virginia scientists determined that strain on your hamstrings increases at higher speeds and peaks just before foot strike. That’s when your hamstrings must activate to slow your leg to prepare for contact. Before sprints, warm up your muscles and your stride, says MH training advisor BJ Gaddour. Start with 40 seconds each of jumping jacks, lunges, and highknees with no rest in between. Then do acceleration runs, slowly building to 50 to 75 percent of your max speed. This warmup will help boost bloodflow, reducing injury risk. THINK ON YOUR FEET Imagine that: Simply moving around may boost your creativity. In a recent study from Leiden University in the Netherlands, participants who were given a problem-solving task performed well on the test when they…

Sweat is a lubricant. New research confirms that women who hit the gym have a better time in bed. In a study from the University of Texas at Austin, women with low sex drive (caused by prescription drugs) who worked out regularly for 21 days reported higher sexual desire—especially when they had sex after a workout. Their exerciserelated improvement in genital bloodflow is probably a result women not on meds can also expect, researchers say. See this issue’s Special Report for more on drugs and libido. A Better Bond Oxytocin, the hormone released during cuddling, may keep you faithful. In a German study, men received a nasal spritz of either oxytocin or a placebo and then rated images of their partner and other attractive women. The result? On oxytocin, they…

“I never believed I’d have a six-pack, especially not at 35 years old. You just have to be willing to do what it takes.” —SULLIVAN STAPLETON Leader of the Six-Pack THE ACTOR WITH THE INCREDIBLY RIPPED ABS ISN’T SPECIAL. OR LUCKY. He earned that washboard. “I never believed I’d have a six-pack, especially not at 35 years old,” says Sullivan Stapleton, star of 300: Rise of an Empire. “I always thought it was a genetic blessing.” He takes a swig of Coopers Sparkling Ale. “It’s not,” he says. “You just have to be willing to do what it takes.” Even if you haven’t heard of the relatively unknown Stapleton, you’re almost certainly familiar with the film 300. This 2007 blockbuster made even the fittest men look down at their midsections…

Food play in the bedroom: Is it sexy, or just gross? BOBBY, ROCHESTER, NY I think it’s hot, but you and your girl need to find out for yourselves. And what’s the harm in trying? Start by feeding each other—berries were made for this. Then drip something light and sweet, like whipped cream or chocolate syrup, over her breasts. Stickier options, like honey, may be harder to lick off, so remember that as you raid the kitchen. And try to keep the sweet stuff away from her sweet spot—the sugar can irritate a woman’s genitals. I’m ready to end a casual fling. Is this something I have to do in person? JON, SALT LAKE CITY, UT How do you define “casual”? More important, how does she define it? Because if…

Pull Your Own Upset IN SOME WAYS WE’RE ALL UNDERDOGS. WHETHER you’re an entrepreneur launching a startup in your garage or a rookie salesman with no contacts, plenty of competitors are gunning for you. But as March Madness proves, once you earn a spot on the court, victory is within reach. We asked David Morey, coauthor of The Underdog Advantage and a strategy consultant on President Obama’s winning 2008 campaign, to explain what we can learn from the biggest upsets in recent college hoops history.—MATT McCUE 2006 George Mason (#11) forces Connecticut (#1) to show some respect Some said George Mason shouldn’t have been included in the tournament, and coach Jim Larranaga used that disrespect to fire up his squad: He told them UConn didn’t even know what conference George…

Yes, YouCan Shave That My girlfriend likes my scrotum clean-shaven. Uh, how do I do that? PHIL, DENVER, CO Flatten the rounded surfaces, says Michael Gilman, founder of GroomingLounge.com. First, buzz with a beard trimmer that has a quarter-inch guard, and then apply a shave oil or low-foam gel so you can see your work. Pull your sack down to smooth the sides, and using a razor with a guard, shave the perimeter with short, downward strokes. Pull it up to flatten and shave the hull; then finish with lotion. Now go show your girlfriend My ingrown toenails hurt and look nasty. Can I prevent them? KYLE, PORTLAND, OR You might just be trimming your nails wrong, says Tony Nakhla, D.O., author of The Skin Commandments. “Clip them straight across…

1 Cherry Tomatoes First, cook 1 pound of pasta. Then combine 1 pound of quartered cherry tomatoes in a large pot with ¼ cup of reserved pasta water. Bring to a simmer over mediumhigh heat and season with a pinch each of sugar and sea salt. Add the pasta, stir, and toss until well coated. Then mix in 1/3 cup of extra-virgin olive oil and serve. 2 Canned Tomatoes In a large pot, heat 3 tablespoons of olive oil on medium until it’s shimmering. Add 4 large, thinly sliced garlic cloves and cook them until they’re lightly golden, 1 to 2 minutes. Add 2 cups of canned diced tomatoes to the pot and then reduce the heat to medium low. Keep cooking and stirring until the flavors meld, 5 minutes…

My boss wants to move me to a cube to give the new senior hire my office. Can I fight this? JAY, CORAL SPRINGS, FL My girlfriend has signed us up for couples yoga. I can beg off, right? ANDY, BOULDER, CO Hmm...let me see if I understand your problem. Your girl wants to put on a tight, stretchy outfit and pose in front of you—and you’re complaining? Not feeling your pain here, Andy. Is yoga manly? Beats me. Doesn’t matter. She wants to do something with you, and the ripple effect is likely to carry into the bedroom. So go for a couple of classes and try to keep an open mind. If you really don’t like yoga after that, then suggest something else. But don’t just turn her…

A. COOL IT! Apply a cold compress to slow bloodflow and curb swelling. Grab a bag of cold (not frozen) peas or a cold, damp washcloth. Hold the compress to your eye for five minutes, break for 20 minutes, and repeat until swelling stops. Use the compress for a five-minute session three or four times a day. B. POP THE CAP For pain relief in pill form, stick to acetaminophen (Tylenol). Avoid anti-inflammatories, such as aspirin or ibuprofen, for the first 24 hours. They could thin your blood, resulting in more swelling. C. PUT GRAVITY TO WORK The black and blue happens because fluid doesn’t drain properly. Put an extra pillow under your head at night. The elevation eases swelling and prevents blood from pooling around your eye socket. D.…

SOMETIMES IT’S TOUGH TO LOOK AS GOOD IN THE OFFICE AS YOU DID WHEN YOU FIRST LEFT THE HOUSE. Problems inevitably arise en route—you’re sitting in a car, crammed into a bus, pedaling a bike. And that’s bad news: A disheveled appearance could put a wrinkle in your career prospects, a study by the Center for Talent Innovation found. In fact, three out of four execs said that noticeable apparel blunders, the kind that can happen in transit, detract from a man’s “executive presence.” A polished look, on the other hand, “shows that you respect yourself and the people you’re interacting with,” says Mark Stephanz, a vice chairman at Bank of America Merrill Lynch. Try these options designed for men on the move. The Bike Commute More people are pedaling…

WELCOME TO THE BODY SHOP “SWING!” THE COMMAND RD RICOCHE iS OFF THE WALLS AS seven kettlebells explode off the floor in unison. Their bearers—six men and one woman—swing the weights up to chest level and then begin counting off pendulum-like reps. “One, two, three, four. . .” They continue to 50, and then the largest man in the group cleans his kettlebell and does five overhead presses. “We’re conducting an experiment this month—500 swings a day, five days a week, with a strength exercise between each set,” says trainer Dan John as he lowers a 70-pound kettlebell to the floor of his two-car garage in Murray, Utah. “The swing is the fundamental hip-hinge movement—a total-body power exercise—and we’re going to see what strength and body composition improvements result from…

THERE’S NO ONE SECRET FOR SCULPTING A CHISELED BODY. There are tons of them, and this month’s training plan focuses on three of the most effective. “Concentrate on movements, not muscles; do something nearly every day; and do lots of repetitions,” says trainer Dan John, owner of the Westridge Street Barbell Club in Utah. By combining strength moves and dynamic stretches, John’s four-week program will help you not only boost your numbers in the gym but also build strength that translates far beyond it. “It combines mobility, stability, strength, and cardio,” he says. “And all you need is a kettlebell or dumbbell to get started.” Consider it a blueprint for building the body you want in 30 days or less. WORKOUT 1 / Super Strength This workout pairs high-rep strength…

There’s one group of men who are definitely not bummed by the sexual side effects of selective serotonin reuptake inhibitors, or SSRIs—guys who want to last longer in the sack. Doctors have been prescribing SSRIs off-label for premature ejaculation (PE) for about 16 years, says Donald S. Strassberg, Ph.D., a professor of clinical psychology at the University of Utah who studies premature ejaculation. “Folks realized that this unwanted side effect of delaying orgasm can be a therapeutic effect for those who have PE,” he says. It works: A recent study from Turkey found that guys with PE lasted two to three minutes longer during sex when they took fluoxetine (e.g., Prozac), paroxetine (e.g., Paxil), or sertraline (Zoloft). But is the pharmaceutical option the treatment of choice for men looking to…

RAISE YOUR STEAKS THE COW I ATE WAS BORN IN APRIL 2011 IN RURAL PENNSYLVANIA. s CATHY POMANTI, THE OWNER OF SUGAR HILL FARM, MIDWIFED MY CALF INTO THE WORLD. POMANTI RAISES GRASS-FED ORGANIC SCOTTISH HIGHLAND COWS, A SHAGGY BREED YIELDING MEAT THAT’S AMONG THE TASTIEST ON THE PLANET. ON ONE FARM VISIT, MY FIANCÉE SAW A HIGHLANDER, WENT QUIET, AND THEN SAID, “I DON’T WANT TO EAT THEM. I WANT TO HUG THEM.” BUT I WAS HUNGRY FOR A COW TO CALL MY OWN. As a pleasure-seeking meat eater, I am increasingly disappointed by grain-fed supermarket beef. Rib eyes require a slick of steak sauce to taste meaty. Ground beef has a tacky, greasy consistency. Tenderloin, even with tender care, always leaves me underwhelmed. So I decided to stop…

DOCTOR: “HOW DID YOU SLEEP LAST NIGHT?” PATIENT: “HOW SHOULD I KNOW? I SLEPT THROUGH IT.” I HEAR THIS FROM TIME TO TIME, AND USUALLY I SUSPECT THAT I’M PLAYING THE STRAIGHT MAN IN SOME DIMLY REMEMBERED VAUDEVILLE ROUTINE. THE LAST TIME I HEARD IT, HOWEVER, WAS FROM A PATIENT SO OLD that he might have remembered vaudeville. After we had our laugh, he said, half to himself, “You know, you miss a lot sleeping.” I thought about this comment a couple of weeks later when I learned he had died—in his sleep. Prescience? I doubt it. But as I reflect on one of the oddest features of life, I think I understand. SLEEP. THE THIRD OF OUR LIVES THAT DOESN’T BELONG TO US, the part we miss out on…