Men's Health - November 2010 ( US) (True PDF)

THE W

ORLDS LARGEST MENS M

AGAZINE

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OVEMBER 2010

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Men

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ARE YOU AS FIT

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p.148

The Mens Health Guy,True Bloods

Ryan KwantenI want to be the best.

I want to be the champion.Ryan wears a Converse

by John Varvatos shirt and Gap 1969 jeans

The Sex of Your Dreams (& Hers)!

POWER UP YOUR DIET! 125 PERFECT MUSCLE FOODS

Look Better Instantly! LEANER, TALLER, FITTER

379 COOL NEW HEALTH, FITNESS, SEX & NUTRITION TIPS

READ THIS, BE HAPPY!

THE EASY WAY TO

HARDABS!

P.60

BEST FOODS FOR MEN

Amazing New Plan!

LOSE YOUR GUT SCULPT YOUR WHOLE BODY IN 10 MINUTES A DAY!

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122SECRETS OF THE DRUG- STOREPharmacists reveal how to stop pain and save money#:1"6-+0)/4$055

NOVEMBER

148ARE YOUFIT?Take our test, discover your limitsand then bust through! By Adam Bornstein

174 DO YOU HATE FAT PEOPLE? Its a prejudice many dont hide. Heres why it matters.By Richard Conniff

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117 POWER UP YOUR DIET!Your grocery list: 125 best foods for men

140 A SLEEPING THREATWhen you hit the hay, you could be risking your healthand your life#:+*.5)03/50/

170 STRONG & CONFIDENTActor Ryan Kwanten exercises every day. Whats your excuse? #:+&''0$0//&--

50 MAKE YOUR MOVENBA rookie John Walls rules of success#:+04)-&7*/

100 OUTWIT A BAD BOSSTake this advice, and then take charge #:(*-4$)8"35;

104 LOSE YOUR GUT!The fastest fat-blasting workout ever #:(3&(13&450

158 THE SEX OF YOUR DREAMS (& HERS)!The first step: listening to her secrets#:."3*"."45&34

Portly to blame, p. 174.

164 STAY YOUNG FOREVER A doctor who studies old age reveals the truth about eternal youth.By T.E. Holt, M.D., Ph.D.

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www.Me n sH e a l t h . c om10 N O V E M B E R 2 0 1 0

SEX & RELATIONSHIPS38 THE BARE TRUTH We track the trend in female pubic hair so youre not surprised

62 ASK THE GIRL NEXT DOORSometimes I cant reach orgasm. What do I tell her?

76 LOOK GREAT ON ANY DATEThis lineup of on-the-go grooming products will make you irresistible. Use with care!

NUTRITION37 THE TRICK OF TREATSThis Halloween, snack smart to avoid scary consequences

42 REDUCE FLIGHT RISKHow to avoid airline food sickness

44 THE REAL DEAL WITH DIET PILLSWhy theyre bunkand the simple weight-loss strategy that really works

108 WILL SALT KILL YOU?We shake out the truth#:."3*"."45&34

FITNESS46 CHANGE THE GAMEThe surprising sport that can blast you into shape

48 LOOK BETTER FASTLeaner, taller in one easy move

60 FAST-TRACK 6-PACKFive hard-as-hell ab workouts for the core of your life

124 HARNESS ANGERHow aggression moves you ahead#:0-*7&3#306%:

MENS HEALTH Vol. 25, No. 9 (ISSN 1054-4836) is published 10 times per year (monthly except for January and July) by Rodale, Inc., 33 E. Minor St., Emmaus, PA 18098; (610) 967-5171. Copyright 2010 by Rodale, Inc. All rights reserved. In U.S.: Periodicals postage paid at Emmaus, PA, and at additional mailing ofces. Postmaster (U.S.): Send address changes to Mens Health magazine, Customer Service, P.O. Box 5886, Harlan, IA 51593-1386. IN CANADA: Postage paid at Gateway, Mississauga, Ontario; Canada Post Inter-national Publication Mail (Canadian Distribution) Sales Agreement No. 40063752. Postmaster (Canada): Send returns and address changes to Mens Health magazine, 2930 14th Avenue, Markham, Ontario, L34 5Z8. (GST# R122988611). Subscribers: If the postal authorities alert us that your magazine is undeliverable, we have no further obligation unless we receive a corrected address within 18 months. The reporting in Mens Health is meant to increase your knowledge of current developments in health. Because every-one is different, the ideas expressed by researchers cannot be used to diagnose or treat individual health problems. A health-care professional can best guide you.

22 From the Editor Why theres no excuse for being fat

24 Ask the Docs No appointment needed

26 Ask Mens Health How can I be less distracted at work?

34 The Best List The top six comic-book movies of all time

37 Bulletins News on health, sex, nutrition, exercise, and more

50 The Best Life The guide to everything thats important in life

72 Jimmy the Bartender Do I have to tip for a pickup order?

93 How to Do Everything Better! Cook a turkey in a trash can!

184 The Above-Average Guy . . . takes a vacation

ON THE COVERRyan Kwanten, photographed by Nino Muoz. Styling by Sandra Nygaard. Grooming by Carola Gonzales/cloutierremix.com. J.Crew shirt (right), Gap 1969 jeans, Luminox watch, Digby + Iona necklace.

Kwantens endlesspursuit,p. 148.

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50/40'64&'6-456''. . .

112 EASY MEALS

FOR MEN Cook simply, eat well.

By Paul Kita

GUY KNOWLEDGE86 ROOT LIKE CRAZYBeing a fan can keep you sane #:-&&$)*-%

88 BEAT GAMER GUTCould a breakthrough in video gaming make you fit? #:+0&-45&*/

133 BUILD WEALTH Your cash-based blueprint#:.*,&;*..&3."/

HEALTH40 MEND YOUR BROKEN HEARTShe left? Take two of these and dont call her in the morning

70 NURSE YOUR NOSESnuff out sinus problems with tips from the snot docs

90 BAD-TEETH TOWNSAmericas cities open wide, and MetroGrades says, Ewww . . .

Runyourbelly off, p. 68.

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YOUR VERY OWN MENSHEALTH.COMWe provide you with lots of ways to improve your life. Now were giving you the tools to track your progress, too. With our new MyMensHealth feature, you can input your weight plus other measurements, and set new goals with our weekly challenges. Personalize your fitness at MensHealth.com/mymh.

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Rodale Inc.33 E. Minor St.

Emmaus, PA 18098(610) 967-5171

rodale.com

Gregg MichaelsonPresident, Integrated

Marketing & Sales,Chief Marketing Ofcer

Ken CitronChief Operating Ofcer

Thomas A. PogashChief Financial Ofcer

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David ZinczenkoEditor-in-Chief

Editor Peter Moore Executive Editor William G. Phillips Deputy Editor Matt Marion Features Editor Adam Campbell Articles Editor Matt Bean Senior Managing Editor Debbie McHugh Managing Editor John McCarthy S enior Editors Eric Adams, Ben Court, Jason Feifer,

Bill StiegFood and Nutrition Editor Adina Steiman Senior Associate Editor Kyle Western A ssociate Editors Adam Bornstein, Clint Carter,

Carolyn KylstraA ssistant Editors Paul Kita, Maria MastersReporters Laura Roberson, Julie StewartI nterns Kiera Aaron, Andrew Del-Colle, Rachel Grice,

Jake Moore, Bryan Payton, Nicola Parisi, Meyling RealFashionFashion Director Brian Boy Senior Fashion Editor Sandra Nygaard Associate Fashion Editor Samantha Rubincopyediting and productionCopy Chief Eric Rinehimer Senior Copy Editor Susan West Copy Editor Jerilyn Covert Proofreader Nancy Wallace Humes Brand Production Director R.A. Campos Art Production Manager Daniel Sause

researchResearch Chief Jaclyn Colletti Senior Researchers Nicole Collins, Carol Ann Shaheen Researcher Lisa Lombardi R esearch Assistants Kate Kluge, Sonya Maynard,

Sara Vigneripublic relationsE xecutive Director, Communications Allison KeaneAssistant Director, Communications Agnes Hansdorfer Manager, Communications Brett LeVecchioInquiries from the media: (212) 573-0555

administrationExecutive Assistant to Editor-in-Chief Charlene Lutz Administrative Assistants Alice Mudge, Mary Rinfret Editorial Assistant Sara Cann

Founding Editor Mark Bricklin

Gregg MichaelsonPresident, Integrated Marketing & Sales, Chief Marketing Officer

Senior Vice President, Retail Sales Richard Alleger S enior Vice President, Customer Marketing

Janine Slaughter V ice President, Finance, Advertising, and Custom

Publishing Ray JobstFinance Director Joanne Ferenczirodale internationalS enior Vice President, Rodale International

Michelle MeyercordE ditorial Director, Rodale International

John Ville

Jack EssigSenior Vice President, Publisher

A ssociate Vice President, Associate Publisher Ronan Gardiner

A ssociate Vice President, Associate Publisher, Womens Health Diane Danella Malloy

N ational Online Advertising Director William McGarry

Advertising Business Director Samantha IrwinA ssociate Vice President, Senior Group Research

Director Lynn Canning advertising sales

atlanta representative (770) 664-5342 Peasley & Partners John Peasley chicago oFFice (312) 726-0365 Midwest Sales Director Colleen McGee Account Managers Chris Baskin, Kelly Connellydallas representative (972) 669-1663 Jameson, Weinbrenner Craig C. Weinbrenner detroit oFFice (248) 637-6668 Account Director Mara Hart Filo Sales Assistant Christina Pescarinolos angeles oFFice (310) 615-4567 Western Account Director Richard Keech Account Manager Brett Gentry Senior Marketing Manager Dana Ramirez Sales Assistant Denise deLeon new england representative (617) 695-2206 Corey Media Group Ryan Coreynew york oFFice (212) 697-2040 B eauty and Grooming Executive Director

Ellen Cummings P harmaceutical/Jewelry and Watches

Category Director Maura Fitzpatrick CurryB eauty and Grooming Director Allison MorgensternAccount Director Kendall SmithFood and Beverage Director Katy PisickFashion Director Randi Siegel A dvertising Production Manager

Elaina Nan FulghamMagazine Production Manager Mike Ruemmler

artDesign Director Brandon Kavulla Art Director Vikki Nestico Associate Art Director Dena Verdesca C ontributing Designers Ian Brown, Bradley R. HughesphotographyDirector of Photography Brenda Milis Deputy Director of Photography Jeanne Graves Senior Photo Editor Michelle Stark Photo Editor Mark Haddad Associate Photo Editor Ayla ChristmanArt and Photo Intern Christian Gaffneymens health brandmens health booksEditor-in-Chief Stephen PerrineDesign Director George Karabotsos Executive Editor/Special Projects Jeff Csatari Brand Production Director R.A. Campos Assistant Editor Theresa Dougherty Associate Designer Elizabeth Nealmenshealth.comExecutive Editor William G. Phillips Deputy Editor Adam Campbell S enior Editorial and Production Director

Stephen BorkowskiManaging Editor Kevin Donahue Senior Producer Brad Ford Senior Editor Trevor Thieme Web Producer Kim Jones Associate Editor Carolyn Kylstra Assistant Editor Maria Masters Reporters Andrew Daniels, Laura Roberson Assistant Producer Ryan HarrisJunior Producer John GilpatrickE xecutive Director, Creative Development

Eric GoeresArt Director Dan Revitte Designer Melissa Addisonnew product developmentBrand Editor Matt Bean Brand Creative Director Joe Heroun Senior Associate Brand Editor Kyle Western Assistant Brand Editor Mark SteffenC ontributing Editors Steve Belanger; Mark Bittman;

Oliver Broudy; Steve Calechman; Bob Drury; Ron Geraci; Matt Goulding; T.E. Holt, M.D.; Joe Kita; Christopher McDougall; Colin McEnroe; Tom McGrath; Patrick McMullan; Michael Mejia, C.S.C.S.; Mark Millhone; Hugh ONeill; Michael Perry; Elycia Rubin (entertainment); Gil Schwartz; Richard Sine; Heidi Skolnik; Bryan Smith; Ted Spiker; Laurence Roy Stains; Gregg Stebben; Grant Stoddard; Jim Thornton; Donovan Webster; Mike Zimmerman

global editions/ editors-in-chieF

australia BruceRitchie

brazil AirtonSeligman

china MitchelLin

croatia KresimirSego

France RemyAttuyt

germany WolfgangMelcher

greece VasilisVardakas

india AroonPurie

indonesia NinoSujudi

italy LuigiGrella

kazakhstan AndreyZharkov

malaysia EricChan

netherlands JanPeterJansen

philippines AguPaiso

poland KrzysztofKomar

portugal PedroLucas

republic oF korea SeungKwanPaek

romania RazvanSpiridon

russia KirillVishnepolsky

serbia and montenegro IvanRadojcic

singapore RaymondGoh

south aFrica RidwaanBawa

spain AlbertoSaborido

thailand ChatchawinUnhanun

turkey ErenErentay

ukraine DmitryPribytko

united kingdom MorganRees

latin america AndrFlix-DiazRojo

argentina

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colombia

costa rica

curaao

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ecuador

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M The Worlds Largest Mens Magazine

Advertising Services Manager Cecilia Scanlon A ssociate Advertising Production Manager

Amanda WaltersSales and Business Coordinator Jessica Roitman S ales Assistants Celeste Angelillo, Jackie Burns,

Stephanie Conrad, Noelle Totasan Francisco oFFice (415) 956-8341 Kramer Media Andrew Kramer Research Director Danielle Grivalsky Sales Coordinator Tracy Brownmilan, italy, representative 011 39 02 874543 Oberon Media s.r.l. Angelo Caredduparis, France, representative 011 33 1 47 30 71 80 Def & Communication Fabio Lancellotti

editorial oFFices

Rodale Inc., 33 E. Minor St., Emmaus, PA 18098 (610) 967-5171

menshealth.comE astern Online Advertising Manager

Jonathan ParkhidehO nline Producer Jeff HurlockO nline Sales Planners Kristina Bisset, Lisa Hersh,

Mia Joo

D eputy Editorial Director of Womens Health and Prevention International Laura Ongaro

A ssociate Editorial Director of Runners World International Veronika Ruff

Senior Production Manager Darleen Malkames Associate Editor Meghan LoftusV ice President, Finance, International Robert NovickBusiness Development Director Kevin LaBonge I nternational Marketing and Sales Director

Lucio GrimaldiInternational Business Manager Seana WilliamsInternational Marketing Manager Linda StevensFinancial Assistant Hannah Roshetko Marketing and Business Coordinator Nicole Facompre

marketing servicesExecutive Marketing Director Eric Hunter Integrated Marketing Director Joseph Burke Senior Marketing Manager Breana Murphy Marketing Managers Sheila Kennedy, Teresa Palladino Special Projects Manager Michelle Ortuso Marketing Services Associate Meredith Fletcher Sales and Marketing Coordinator Brittany JonesSenior Special Events Manager Karen MendoliaArt Director Aziz Zizoune Associate Art Director Jay Lathigra Senior Designer Reid Uhrich

consumer marketingAssociate Director, Consumer Marketing Rob Miller Senior Consumer Marketing Manager Kim Draves A ssociate Consumer Marketing Manager

Stephanie VastaA ssociate Circulation Planning Manager Wendy GerlachFulfillment Director Brennan Corbett S enior National Marketing Director

Diederik Terlaak PootDirector, Direct Sales Philip Trinkle Director, Newsstand Sales Mark Buckalew

18 NOVEMBER 2010 www.Men sHe a l t h . c om

customer service Absolutesatisfactionguaranteed.E-mailaccessatMensHealth.com,orcall(800)666-2303.Scent-freesubscriptionavailableonrequest.Weoccasionallymakeoursubscribersnamesavailabletoothercompanieswhoseproductsorservicesmaybeofinteresttoyou.Ifyouwouldprefernottobeincluded,youmayrequestthatyournameberemovedfrompromotionlistsbycallingourtoll-freenumber,(800)666-2303. printed in usa

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NO ONE INHERITS THEIR FATHERS DIGITAL WATCH.

THE THINGS WE MAKE, MAKE US.

THIS IS THE 2011


The Fat SuitFunny in a movie, scary in real life

effects of a corrupted food systemis the real problem overweight people face.

This month, author Richard Conniff takes on the embrace the bulge movement in his feature I Hate Fat People. If you winced just reading that title, then Conniff has already made his point: Antifat bias is the last refuge of acceptable prejudice. But just how wrong is that prejudice? And just where is the line between accepting obesity as a physical problem and treating it as though its just another lifestyle option?

Im not saying you should hate fat people. You shouldnt hate anyone. But loving your fellow men means pointing out when theyre harming themselvesand showing them a better way.

As for you and me? Well, we need to go out and make our own fashion choices.

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MAGINE THAT SOME CRAZED FASHION

designer created a magical tunica hideous garment of grotesquerie, a Technicolor Night-mare Coatthat caused debilitating physical effects on anybody who wore it.

Now imagine that wearing this jacket doubled your risk of heart disease, increased

your risk of diabetes by more than 1,000 percent, and tripled your chances of becoming impotent. And that it also boosted your chances of dying of cancer by 62 per-cent while at the same time increasing your risk of asthma, osteoarthritis, and high blood pressure. Imag-ine that once you donned this toxic tunic, it locked itself onto your body like a straitjacket, and escaping from it would take years of hard work and deprivation and pos-sibly even expensive, dangerous surgery.

Now imagine that this tunic was so cheap and readily available that a third of Americans were already wear-ing one, and another third had it on order. Oh, and these killer coats had one more negative: They were univer-sally recognized as being unattractive.

Now imagine the craziest thing of all: that when the government stepped in to sew a label on the garment warning consumers that this clothing could kill, an enormous backlash erupted and the blogosphere was lled with angry people defending their right to wear the magic ugly suit and to remain completely ignorant of its toxic effects.

An insane fantasy, perhaps. But if you saw this cha-otic state of affairs as the result not of demented fashion choices but of a series of poor food choices, then youd be living in America, circa 2010. In a world where a third of us are already obese and another third are well on the way, were seeing a backlash against labels on food. Monsanto, Cargill, and other giant food compa-nies are funding grassroots movements to argue that the government shouldnt meddle in our diets; theyre also ghting attempts to require calorie counts on fast-food menus. And we have a fat-acceptance movement thats arguing that discriminationand not the physical

B Y D A V I D Z I N C Z E N K O

www.Me n sH e a l t h . c om22 N O V E M B E R 2 0 1 0

WHAT WINNERS KNOW Youre often at the top only a few years before times change. Focus on tomorrows challenges.

FOOD SHOCKER Quaker Granola

with Raisins has 420 calories per cup and more

sugar than 2 chocolate frosted donuts.

MOVIE FOOD SHOCKER An 8 oz bag of Reeses

Pieces has 1100 calories, 2 days of saturated fat &

27 spoonfuls of sugar.

ANOTHER EAT THIS, NOT THAT! WIN

FDA to require restaurants, vending

machines to post calories.

NUTRITION NUGGET 1 oz of walnuts has as

many omega-3 fats as a 4 oz piece of Atlantic salmon.

THE OTHER 4 JUST FAKE IT

1 in 5 U.S. teens have significant hearing loss,

says JAMA study.

CRAB VS. TUNA? Go for the crab. Its low

calorie and high proteinminus the high mercury

levels found in tuna.

DUMBBELLS OR DRUGS?

Adding some muscle reduces insulin resistance, a red flag for diabetes, say

UCLA scientists.

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Our Advisory Board

00:022-secondlifesavers

CARDIOLOGYJohn Elefteriades, M.D., is chief of cardiac surgery at Yale School of Medicine.

Prediman Krishan (P.K.) Shah, M.D.,is director of cardiology at Cedars-Sinai Heart Institute, in Los Angeles.

Eric J. Topol, M.D.,is a professor of genetics at the Scripps Research Institute, in San Diego.

DERMATOLOGYAdnan Nasir, M.D., Ph.D., is the director of dermatology at Wake Research Associates.

EXERCISE SCIENCEAlexander Koch, Ph.D., C.S.C.S., is an associate professor of exercise science at Truman State University, Missouri.

David Pearson, Ph.D., C.S.C.S.*D, is a professor of exercise physiology at Ball State University.

FAMILY MEDICINETed Epperly, M.D.,is board chairman of the American Academy of Family Physicians.

GASTROENTEROLOGYMark Welton, M.D.,is chief of colorectal surgery at Stanford University School of Medicine.

INTEGRATIVEMEDICINEJames N. Dillard, M.D., D.C., C.Ac., is the medical director for the complementary and alternative medicine program at Oxford Health Plans.

MENTAL HEALTHThomas Joiner, Ph.D., is the Bright-Burton Professor of Psychology at Florida State University and the author of Why People Die by Suicide.

William Pollack, Ph.D.,is an associate clinical professor at Harvard Medical School.

NEUROLOGYDavid S. Liebeskind, M.D., is an associate professor of neurology at UCLA.

Have a question for our advisors? Go to MensHealth.com/askthedocs.

NUTRITIONAlan Aragon, M.S., has 18 years of experience helping regular Joes and pro athletes lose fat and gain muscle. His private practice is in Thousand Oaks, California.

Jeffrey Blumberg, Ph.D., FACN, CNS, is the director of the Antioxidant Research Laboratory at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University.

OPHTHALMOLOGY Kimberly Cockerham, M.D.,teaches ophthalmology at Stanford University School of Medicine.

RELATIONSHIPSDebby Herbenick, Ph.D., M.P.H., is the associate director of the center for sexual health promotion at Indiana University and author of Because It Feels Good.

S L E E P M E D I C I N E

W. Christopher Winter, M.D., is the medical director of the sleep medicine center of Martha Jefferson Hospital, in Virginia.

SPORTS MEDICINEAndrew J. Feldman, M.D., is the director of sports medicine at St. Vincents Medical Center in New York City.

Nicholas A. DiNubile, M.D., is a clinical assistant professor of orthopedic surgery at the Hospital of the University of Pennsylvania and the author of FrameWork for the Lower Back.

UROLOGYLarry Lipshultz, M.D., is the Mens Health expert advisor on call this month.

Judd W. Moul, M.D., FACS, is chief of the division of urologic surgery at Duke University Medical Center.

WEIGHT LOSSDavid Katz, M.D., M.P.H., FACPM, is the director of the prevention research center at Yale University.

Jeff S. Volek, Ph.D., R.D., is an associate professor of kinesiology in the human perfor-mance laboratory at the University of Connecticut.

How top doctors stay strong and healthyOur lab is identifying previously unrecognized genetic causes of male infertility and investigat-ing age-related changes in testosterone, says Larry Lipshultz, M.D., a professor of urology at Baylor College of Medicine. Millions of men have low T-levels, yet only 10 percent are treated.

ON CALL THIS MONTHThe Urologist

HOW I PROTECT MY PROSTATEFINASTERIDE

Studies of finasteride (Proscar) and dutasteride (Avodart) demonstrate a 20 percent reduction in the incidence of prostate

cancer. I take finasteride daily as a cancer preventive (and recommend it to patients over 50 with a family history of prostate cancer), although

the urology community hasnt uniformly endorsed this strategy.

Droppounds!Consuming a liq-uidwhetherits two glasses of water or a cup of soupto begin a meal can reduce your total calorie intake by up to 20 percent because it makes you feel full. To avoid having to pound two glasses of H2O, try this: Drink one glass and start with a broth-based soup, like miso, minestrone, or chicken noodle.

Feel better!Squeeze your eyes shut for 2 seconds, and then open them as wide as you can for 2 seconds. Youre first con-tracting your orbi-cularis muscles, then the levator and Mllers mus-cles. This combi-nation can help relieve eyestrain and release feel-good endorphins.

Intensifyarousal!Recalling a previ-ous romp together can intensify your partners arousal. Next time youre having sex, whis-per some details about a steamy encounter that sticks out in your memory. Describe it vividly: how she looked, smelled, felt, and tasted.

Pack on muscle!Many men neglect their triceps. Huge mistake: Triceps make up 66 per-cent of your upper-arm muscle. Target them with dips, but dont go too deep or youll use your shoulders. At the lowest point, your upper arms should dip just below your elbows. Do 3 sets of 10, 3 times a week.

How I keep my (ahem) equipment

workingOXYGEN

The adage Use it or lose it also applies to a mans

sexual performance. Numerous studies have

shown that if healthy erectile tissue doesnt

receive enough oxygen-rich blood, it can be

replaced by unrespon-sive scar tissue. Regular(that is, weekly) sexual

activity is key.

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How I relieve stressWALKING MY DOGI go for long walks with my bearded collie, Wags. Its true that mans best friend will listen to all your complaints without being judgmental. Unconditional affection! What better way is there to relieve tension?

HOW I STAY FITAND LEANBALANCEI dont believe in exclusionary diets. Instead, I eat small, well-balanced meals, featuring lean meats and vegetables, and aim for 2,500 calories a day. I also do 30 minutes of weight training 4 days a week and 45 minutes of cardio 2 days a week.

How I maintain my plumbingWATERKeeping your fluid intake high optimizes kidney function and maintains skin and heart health. I drink four 18-ounce bottles of room-temperature water daily.

24 N O V E M B E R 2 0 1 0

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Of course you hate traditional stretchingits boring and it doesnt work. Static stretches dont improve performance or prevent injury prior to activity, says Eric Cressey, M.A., C.S.C.S., a Massachusetts-based trainer who works with professional and Olympic athletes. A better approach is dynamic stretching, or what I call mobilization. The key is that youre moving, just like you are during an activity. Cressey recommends a combination of four connected movements that can warm up your entire body in just 45 seconds. He calls this routine the Microwave. It increases core temperature, lengthens and loosens tight muscles, and targets the three areas that tend to be the most restrictedankles, hips, and midspine, he says. Do 6 reps on each side.

I HATE STRETCHING BEFORE I EXERCISE.WHATS THE LEAST I CAN GET AWAY WITH?

NICK, SANTE FE, NM

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E D I T E D B Y B E N C O U R TASK MENS HEALTHLIFES QUESTIONS, ANSWERED

How can I tell if my brain is healthy? TOM, FALL RIVER, WIYour blood is the best barometer. A healthy blood pressure (120/80 mmHg) and pulse (40 to 80 beats per minute) indicate that your brain is at low risk of stroke and receiving enough of the red stuff to function optimally, says Paul Nussbaum, Ph.D., a clinical neuropsychologist and the author of Save Your Brain. You can also ask your doctor for a com-plete blood count to check for B12 and folate defi-ciencies. Low levels of either vitamin can cause memory problems and accelerate brain aging. If

the blood work indicates that youre coming up short, fortify your diet with folate-rich foods such as broccoli, brussels sprouts, and spinach, as well as plenty of meat-based protein. Beef, poultry, and fish are all high in B12. Otherwise, guard your gray matter going forward by committing to regular, vig-orous exercise (it floods your brain with oxygen-rich blood), and by asking yourself this question every day: Have I done something today that was mentally taxing? If you havent, find a complex activity that fires up your neurons, whether its solving a crossword, participating in a book group, or using your hands to create something.

Whats the best way to flu-proof my winter?

RICH, GEORGETOWN, DC

Go to your smartphones calendar function and schedule Flu Shot for November 1. Since the vac-cine takes about 6 weeks to kick in and flu sea-son begins in late December, the second week of November is the absolute latest you should wait, says Neil Schachter, M.D., a professor of pulmo-nary and community medicine at Mount Sinai Medical Center. Once youve set up your internal infection defenses, focus on preventing the virus

1 WALKING HIGH-KNEE HUGStretches your glutes and requires more than 90 degrees of hip exion, a range of motion that challenges most desk jockeys

DO IT Stand with your feet shoulder-width apart and your arms at your sides. Raise your left knee toward your chest, grasping it with both hands just below your kneecap. Pull it to the middle of your chest as you stand tall. Release it and step into the offset lunge.

2 OFFSET LUNGEStretches your groin area and legs

DO IT Step forward with your left leg toward about 11 oclock. Slowly lower your body until your left thigh is parallel to the oor. (Your right knee should nearly touch the oor.) Keeping your lower back straight, bend forward, and touch both hands to the oor just by the inside of your left foot. Youre now in position for stretch #3.

3 OVERHEAD REACHTargets the middle of your back, stretches your chest, and activates your core

DO IT Keeping your left hand on the oor, reach overhead with your right arm as you rotate your torso upward. Both arms should form a straight line. Bring your right hand back down to the oor so that youre in the offset lunge position again.

4 HIP LIFTStretches your hamstrings

DO IT Keeping your hands on the oor, rock your hips back and straighten both legs. Step forward with your right leg and stand up straight.

Now repeat this four-stretch sequence, but use the opposite leg or arm for each move.

26 N O V E M B E R 2 0 1 0

To see a video of the Microwave, go to MensHealth.com/cressey.

MH1110_OAMH V2.indd 26 9/14/10 2:40:15 PM


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ASK MENS HEALTHASK MENS HEALTHF

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out of sight so you can focus on your immediate responsibilities. When you wrap up the first three priorities, take out the master list and choose a new top three. Repeat until the master list is manage-able by itself. On those days when its especially hard to concentrate, take a break once every hour to breathe deeply in and out through your nose for 1 minute while silently repeating a word such as now. It provides a mental reboot, says Palladino. The breathing will help calm your nervous system, and repeating the word will provide the necessary cognitive component to help you zone in.

Not only do beans help your heart by reducing LDL cholesterol, but their fiber helps you maintain weight and lowers your risk of cancer and diabetes. Top types: black, navy, and kidney, with nearly 20 grams of fiber per cup

What food should I eat every day?

BEANSONE -WORD ANSWER

Is there a quick trick for easing heartburn when Im out to eat? JAMES, WINCHESTER, VAYep, and it comes free with every meal. A 4-ounce glass of water at the onset of heartburn helps by diluting acid in your esophagus and flushing it back into your stomach, says David Peura, M.D., a profes-sor of gastroenterology at the University of Virginia Health System. If youre still feeling the burn after you drain your water glass, chew a piece of gum or suck on a lozenge; either one will stimulate the pro-duction of saliva, your bodys natural acid buffer. But check the flavor first: Peppermint and spear-mint oils can relax your esophageal muscles and actually make it easier for acid to creep upward. So keep your mitts off the mints at the register, too.

My wife and I just had a baby girl. Whats the latest on 529s? Are they still the best way to save for college? TIM, CHARLOTTESVILLE, VACongrats! Now open that 529. While the recession is battering stocks, 529s remain your best option if you are saving for young children, says Jennifer Martin of the National Association of Student Financial Aid Administrators. No other savings options allow such high annual contributions with

Is OJ with pulp more nutritious than juice without? ALEX, CAMBRIDGE, MAThose tiny bits of fruit flesh do more than just add texturetheyre packed with disease-fighting phytonutrients. Specifically, orange juice with pulp contains 30 percent more anti-inflammatory flavonoids and cancer-fighting limonoids than OJ thats been strained, says Jairam Vanamala, Ph.D., an assis-tant professor of food science and nutrition at Colorado State University. Its most healthy to eat fruit in its natural state, so 100 percent orange juice with pulp is the next best thing to a whole orange.

JUICY FACTSAim for 8 ounces of juice a day, and switch it up for the full spectrum of fruit phyto-nutrients. When choosing juice, look for high nutrient density (based on 14 key dietary components) as well as high num-bers for oxygen radical absorbance capac-ity and ferric-reducing ability of plasma, both of which indicate antioxidant activity.

* Mmol TE/100 g ** mmol/100 g

Sources: Journal of Food Science, Nutrient Data Laboratory, Agriculture Research Service, U.S. Department of Agriculture, Nutrition Journal

NutrientJuice density ORAC* FRAP**

Pink grapefruit 322 1,640 1.06

Orange 303 726 0.59

White grapefruit 237 1,238 1.06

Pineapple 98 568 0.84

Prune 62 2,036 1.14

Grape 30 1,788 1.74

Apple 28 414 0.41

from breaching your outer barrieryour skin. That means (yes, you guessed it) hand washing, espe-cially before touching your face and after handling germ-riddled doorknobs, grocery carts, and key-pads. For extra protection, keep three bottles of 65 percent alcohol hand sanitizer around (one for the office, one for the car, and one for home) and use them compulsively.

My wife tells me I make an insectlike whine while Im sleeping. What does this mean, and how can I stop doing it? BART, MEMPHIS, TNDont worry, youre not in a Kafka story. You prob-ably have catathrenia, a sleep-related breathing disorder thats harmless but also somewhat mys-terious. Partners generally report hearing a deep inhalation followed by a high-pitched groan last-ing 5 to 30 seconds, sometimes ending with a sigh, says W. Christopher Winter, M.D., the Mens Healthsleep medicine advisor and director of the sleep-medicine center at Martha Jefferson Hospital in Virginia. Scientists arent certain why some people do an insect impression and others dont, but recent research from Italy suggests that the narrowing of the upper airway may be responsible. Whatever the cause, the good news is that theres no connection between catathrenia and sleep apnea. (See A Fit Mans Last Gasp, in this issue.) The bad news? You can turn down the volume, but you may not be able to mute it entirely. Try sleeping on your side and eliminating alcohol 2 to 3 hours before bed. These two strategies will prevent your airway from sag-ging and worsening the problem.

Lately I find that Im easily distracted, even though Im overloaded with work. How can I become more focused?

TRAVIS, MILWAUKEE, WI

You might be distracted precisely because youre overloaded. If youre facing an endless deluge of work, its easy to become discouraged, and that makes you more susceptible to distractions, says Lucy Jo Palladino, Ph.D., a psychologist and the author of Find Your Focus Zone. Try making a pair of to-do lists, one with all your tasks and the other with only the top three. Then put the master list

30 N O V E M B E R 2 0 1 0

MH1110_OAMH FIN 11_5.indd 30 9/13/10 1:10:38 PM


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September 2009 31

ask mens health

good tax benefits, she says. And youll need to deposit large amounts: the cost of a 4-year pri-vate college could balloon to $280,000 by the time your child matriculates. to make sure youre ready, take these factors into account, says Gary Schatsky, a financial advisor and president of ObjectiveAdvice.com. First, make sure youre con-tributing adequately to your 401(k), at least up to your companys match. Second, start your 529 with as large a lump sum as you can afford, and make regular monthly payments. Youll probably need to stash $200 to $400 a month to hit 50 per-cent, a reasonable target. As you progress in your career, your income will riseand so should your 529 contribution. third, remember that student loans may have zero percent interest and can help you bridge savings shortcomings. Finally, although you can invest in any states 529, your home states plan may offer you more savings in the form of tax deductions. to find the right plan, visit savingforcollege.com, which rates all the nations 529s, and cross-reference its picks with those from the analysts at morningstar.com.

Should I worry about chemicals in grooming products sabotaging my swimmers? JOel, FORt GReene, nYWere guessing you heard about the analysis of 35,000 grooming products by the environmental Working Group, a nonprofit research organiza-tion. It found that 37 percent of those products contained chemicals, such as phthalates and parabens, that have the potential to wreak havoc on a mans hormones. Sure, that sounds scary, but for an actual health threat to exist, the chem-icals not only have to be present in significant concentrations, but also need to be able to enter your bloodstream. these remain two big question marks. In rat studies, phthalates in higher doses than those found in grooming products have been shown to reduce testosterone during fetal development. parabens, also in higher doses, have been shown to decrease sperm production in rats, says Kenneth Korach, ph.D., director of the environmental and medicine program at the National Institute of environmental Health Sciences. but we need more research to deter-mine if grooming products can cause hormonal effects in humans. Still, if you want to play it safe with your sperm, go with these productstheyll clean you up without the chemical coating.

I shed 40 pounds but now the skin around my belly sags. Can I lose it without surgery? tOnY, san FRanCIsCO, CaIt depends how heavy you were and for how long, says Galen perdikis, m.D., FACS, an associate pro-fessor of plastic surgery at the mayo Clinic College of medicine. the issue is elasticity of your skin, he explains. When you stretch it beyond a cer-tain point, and maintain that stretch, you exceed its ability to snap back. the general rule is that if you weighed 30 percent more than you do now for

CLEANER CONSCIENCEOrganic grooming products are gentle on the planet as well as your body.

SOAP Aubrey Organics Ground almonds and clay help generate the friction needed to clean your skin, while shea butter moistur-izes it. $5, aubrey-organics.com

SHAMPOO Avalon Organics Its free of phthal-ates and synthetic preservatives. Grape seed oil and olive oil help clean and mois-turize your hair. $9, avalonorganics.com

SHAVE CREAM Burts BeesCoconut oil pro-vides lubrication in this paraben- and phthalate-free cream. $8, burtsbees.com

ANTIPERSPIRANT Certain Dri Its not organic, but this roll-on is made with only three ingredients, none of them toxic. $6, dsehealthcare.com

TOOTHPASTE PerioPaste made with organic herbs and without sodium lauryl sulfate, a chemical that can give you canker sores. $8, docharrison.com

5 years or longer, then surgery is probably the best option. If youre not in that category, then your skin may tighten naturally over 6 to 12 months, and exercising three times a week may help speed the process. even if you are a surgery candidate, dont have it done if you want to lose more weight; drop-ping pounds post-op will just create more loose skin. When youre ready, choose a board-certified plastic surgeon (find one at plasticsurgery.org), who specializes in abdominoplasty (tummy tuck) and completes at least two procedures a month. most saggy-skin cases are corrected by either this procedure (in which the surgeon removes the skin between your hipbones and belly button and tight-ens your abdominal muscles) or a mini-tuck, which involves removing only your skin.

Have a question no one else can answer? Ask at MensHealth.com/experts.

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THE BEST LIST

Best book of the month

75 Years of DC Comics: The Art of Modern Mythmaking

Before Watchmen hit Hollywood, before Queen riffed off Flash Gordon, before Batmans Bap! Boff! Thwack! hit the small screen . . . there was the creative powerhouse known as DC Comics. Author Paul Levitz documents the expan-

sion of DCs empire in a new 720-page tomea coffee-table book youll actually want to

read, and a veritable bench press for your brain.

The hero in youUNLEASH THE BEST SUPERPOWEREDWORKOUTS, MOVIES, AND WINTER READS

Add these moves, enhance your power

Be more powerful than a locomotiveMedicine-ball chest pass

Stand 3 to 4 feet away from a concrete wall, holding a medicine ball in front of your chest with your arms fully extended. Bring the ball to your chest, throw it hard against the wall, and catch it. Repeat for 3 sets of 10 to 12 reps.

The Dark Knight

X-Men

300

Watchmen

Hottest moviesuperheroines*

Black Widow (Scarlett Johansson), Iron Man 2Silk Spectre II (Malin Ackerman), Watchmen

Sue Storm (Jessica Alba), Fantastic FourCatwoman (Michelle Pfeiffer), Batman Returns

Supergirl (Helen Slater), SupergirlElektra (Jennifer Garner), Elektra

Catwoman (Halle Berry), Catwoman

The manliest advice from the lm 300

Rememberthis day, men,

for it will be yours for all time.

Spartan king Leonidas

Bestgraphic novelsAccording to Paul Levitz

1. Sin City by Frank Miller2. A Contract with God by Will Eisner3. Sandman: Dream Country by Neil Gaiman4. Stitches by David Small5. Its a Bird by Steven T. Seagle

StrongestsuperpowersAs voted by the readersof Mens Health

1. Mind control2. Teleportation3. Flight4. Superhuman smarts5. Invisibility

Best Batmen*1. Adam West2. Val Kilmer

3. Michael Keaton4. Christian Bale

34 N O V E M B E R 2 0 1 0

SinCity

IronMan

The 6 best movie

adaptationsof comic

booksAs voted by the readers

of Mens Health

Hardest races in the U.S.*1. Race Across America

raceacrossamerica.org2. Ironman Triathlon

ironman.com3. Badwater Ultramarathon

badwater.com4. Iditarod

iditarod.com5. Tough Mudder toughmudder.com

Run faster than a speeding bulletAlternating split-squat jumps

Stand holding a dumbbell in each hand. Lower your body into a split squat, and then jump high enough for both feet to leave the oor. Quickly switch legs in midair, land, and repeat, alternat-ing legs with each rep. Do 3 sets of 10 to 12 reps.

Source: Joe Dowdell, C.S.C.S., founder of Peak Performance in New York City

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your own lists at thebestlist.

MensHealth.com.

Leap tall buildings in a single boundBarbell high pull

Roll a medium-weight barbell against your shins and grab it using an overhand grip. Squat and raise your chest and hips until your arms are straight. Jump up onto your toes and raise your upper arms. Reverse the motion. Repeat for 5 reps; do 3 sets.

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N o v e m b e r 2 0 1 0 37

BulletinsThe latest news on health, sex, nutrition, exercise, and weight loss

fear your sweet tooth

Go ahead, indulge on Halloweenbut then snack smarter

Heres something to be afraid of: All that candy you inhale this time of year could expand your waistline. In a recent Swedish study, one group of people snacked on 1,360 calories worth of nonchocolate candy every day while another

group ate the same amount of peanuts. After 2 weeks, only the candy eaters showed significant increases in body weight and waist size. They also developed higher insulin and C-peptide levels, signs of insulin resistance. The peanut

eaters, on the other hand, saw a boost in resting metabolism. Unlike the sugar in candy, the fatty acids in peanuts elevate metabolism, protecting against weight gain and its consequences in the body, says study coauthor Fredrik

Nystrm, m.D., Ph.D. So after you indulge on Halloween, refill the bowl with dry-roasted peanuts.

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BULLETIN

SEXEdited by Carolyn Kylstra

Pic

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sk

Before you head out tonight, remember, women are more attracted to men

wearing red than to those wearing other colors, according to a recent University of Rochester study. When researchers asked 283 women to judge the attractiveness of a man shown in photographs wearing or surrounded by various colors, red always came out on top. Red is associated with power and status, and it catches womens attention, says study coauthor Markus Maier, Ph.D. Even better? You dont need to be wearing itjust being near the color can work.

61PERCENTAGE OF PLAYBOY PHOTOS FROM 2007 TO 2008 IN WHICH THE MODELS PUBIC REGION APPEARS TOTALLY HAIRLESS

Source: The Journal of Sex Research

ON

OU

R R

AD

AR Dirty old men

Men who take pills for erectile dysfunction are almost three times as likely to have STDs as those who dont use

the drugs, according to a study of 1.4 million mensinsurance records in the Annals of Internal Medicine.

Those who use the meds, typically older men, are likely to practice unsafe sex (by not using condoms, for instance),

says study author Anupam Bapu Jena, M.D., Ph.D.

RED ALERT

BAD CHEMICAL REACTIONSResearching the effects of drink and drugs on sex is tricky, involving sometimes-reticent study participants who have unreliable recall. But a review of years of studies on rats published in the journal Hormones and Behavior conrms that

HOW BARE DOWN THERE?

It may just seem as if women are shaving everything. An Indiana University survey of 2,451 women found it more common than not for them to have at least some pubic hair. Women who removed all their pubic hair at least some of the time reported better sexual

functioning and higher genital self-image than those who didnt go totally bare.

AGE 1824 2529 3039* 4049* 50+

Typically bare 21% 13% 9% 7% 2%

Occasionally bare 38% 32% 23% 16% 9%

Occasionally trimmed 29% 39% 50% 50% 37%

Au natural 12% 16% 19% 28% 52%

38 N O V E M B E R 2 0 1 0

stimulants and depressants form the chemical basis for many performance issues,from weak erections to pre-mature ejaculation. Stimu-lants (caffeine, cocaine) and depressants (alcohol) may act as aphrodisiacs at rst, but interfere with crucial brain functions, says study author Jim Pfaus, Ph.D.

*Numbers total more than 100 percent due to rounding.

MH1110_BLS FIN 11_5.indd 2 9/11/10 1:23:54 AM


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GROSS-ERY BAGSThink only shopping carts are crawling with germs? Loma Linda University and University of Arizona scientists recently found that nearly half of the reusable grocery bags they sampled contained fecal bacteria, including E. coli. One path to con-tamination: You put fresh fruits and vegetables in your bag, and germs on the produce slough off and stay behind. Or maybe you buy a package of raw meat and some juices leak out. Either way, the danger is the same: food poison-ing from groceries that sat in the tainted tote. The

cross-contamination risk is similar to the risk you have with cutting boards, says study author Charles

Gerba, Ph.D. Protect your-self by using cotton bags that you can wash after every shopping trip.

40 N O V E M B E R 2 0 1 0 www.Me n sH e a l t h . c om

BULLETIN

HEALTHEdited by Julie Stewart

22PERCENTAGE OF PEOPLE WITH HIGH BLOOD PRESSURE WHO DONT KNOW THEY HAVE IT

Source: CDC National Health and Nutrition Examination Survey

Apply an antifungal product containing terbinane, such as Lamisil AT gel.

ATHLETES FOOT

SEE A DOCTOR IF . . .HOW TO TREAT IT

INGROWN TOENAIL

. . . your skin is cracked or symptoms dont resolve in 2 weeks.

BLISTER

CORN OR CALLUS

PLANTARWART

Top the blister with antibiotic ointment and then cover it with a hydrocolloid gel bandage.

. . . the blister is itchy or red, oozes pus, doesnt heal in a week, or heals but returns.

Use a pumice stone to buff away the top layers of skin. Apply mois-turizer. Repeat daily as needed.

. . . it recurs. Somethingcould be wrong with the bone structure of your feet.

Soak the foot in warm water for 10 minutes twice a day. Trim the nail straight across.

. . . your toe is red or oozes pus or uid, or the nail bed is still sore after 2 days.

Combat the callussee above. Cut a salicylic acid wart pad to the warts size, and apply it.

. . . the wart is painful or doesnt go away in 2 months, or you have multiple warts.

Swine clueScientists at Washington University in St. Louis

have given new meaning to the old adage about the sows ear: By transplanting a sequence of pancreas cells from embryonic and adult pigs, the researchers cured diabetes in lab rats. Four

weeks after the transplants, the rats made enough insulin to maintain normal blood-sugar levels.

Up next: duplicating the results in diabetic monkeys.

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REMEDY FOR REJECTION Aspirin may help you survive a heart attack, but to ease a broken heart, try Tylenol.In a new study published in Psychological Science, people who took 1,000 milligrams of acetaminophen daily for 3 weeks felt gradual relief from the sting of social rejection. The reason: Acetaminophen raises your brains pain threshold for both emotional and physical injury.

Watch the dose: More than 4,000 milligrams of Tylenol in a day could damageyour liver.

Our experts: Donna M. Alfieri, D.P.M., an associate professor at New York College of Podiatric Medicine (athletes foot); Dennis Frisch, D.P.M., spokesman for the American Podiatric Medical Association (blister); Crystal Holmes, D.P.M., a clinical researcher at the University of Michigan (corn or callus, ingrown toenail); Jonathan Labovitz, D.P.M., department chairman of medicine, surgery, and biomechanics at Western University of Health Sciences (plantar wart)

Trouble afootFeet are like cars: When something goes wrong, its hard to get around. We asked foot docs to name some top foot ailments and how to fix them.

MH1110_BLH V2.indd 2 9/11/10 12:16:43 AM


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BULLETIN

NUTRITION Edited by Paul Kita

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TEA FOR TEETHWhat you drink may help your smile, according to a study in Preventive Medicine.Researchers in Japan assessed the drinking habits of some 25,000 adults and found that those who drank at least a cup of green tea a day had a lower risk of tooth lossthan those who drank none. The reason: Antioxidants known as catechins can kill the mouth bacteria associated with gum disease and tooth decay, the study says. Black tea contains only low levels of catechins, so consider making the upgrade to green tea.

PERCENTAGE INCREASE

WORLDWIDE FROM 2005 TO 2009 OF PRODUCTS ADVERTISING ANTIOXIDANT CONTENT ON

THEIR LABELS

Source: Mintel Global New Products Database

ON

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AD

AR Vino vision

Resveratrol, an antioxidant in red wine, may be able to help peo-ple with a disorder known as abnormal angiogenesis, which can

lead to blindness, according to a rodent study in the AmericanJournal of Pathology. Resveratrol may be able to stop the move-ment and growth of endothelial cells in the eye; these can form

new but leaky eye vesselsa cause of blindness. More research is needed to see if resveratrol has a similar effect in humans.

STEALTH HEALTH FOOD

Real syrup from maple trees not only tastes better than the corn-syrup sludge of most copycat pancake syrups, but it may also be better for you.

Why it s healthyPure maple syrup isa good source of calcium, potassium, iron, and magnesium. Plus, it has more disease-ghtingantioxidants than honey, agave nectar, and sugar do. But go easy: Each table-spoon of the sweet stuff has about 50 calories. Thankfully, a tablespoon per serv-ing is usually all you need to boost avor.

How to eat itPeel and cube a medium butternut squash and toss with a tablespoon each of maple syrup and olive oil, along with a small handful of chopped sage leaves. Add salt and pepper and roast the cubes at 350F until lightly browned and tender, about 30 minutes. Serve as a side or toss with cooked rigatoni.

The bad breath might be worth it: Cooked onions and garlic help your body absorb more of certain minerals in grains, according to a study in the Journal of

Agricultural and Food Chemistry. When scientists added cooked onion to cooked grains, the iron availability of the grains increased by as much as 66 percent, while garlic boosted zinc availability by as much as 71 percent. Sulfur compounds in onions and garlic may help your body absorb these minerals, says study coauthor Krishnapura Srinivasan, Ph.D.

MAXIMIZE MINERALS

Try packing a brown-bag meal with your carry-onit may make ying less turbulent.

42 N O V E M B E R 2 0 1 0

BARF BAG BINGOAirline food deserves its rep: Recent FDA inspections of air caterers found potentially sickening food-safety issues. Cut your risk: Ask the flight attendant to reheat a meal if it has cold spots, says Philip Tierno, Ph.D., director of clinical microbiology at NYUs Langone Medical Center. If the salad is wilted, potatoes or other foods are slightly discol-ored, bread is soggy, or meat smells funny, dont eat it.

Maple syrup

MH1110_BLN V2.indd 42 9/11/10 2:11:23 AM



BULLETIN

ON

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AR Walk off the weight

Take the weigh train: A new study from the University of Pennsylvania and the Rand Corporation found that people who started commuting to

work on a light-rail system lost roughly 6 pounds after 18 months. Researchers say the walk to and from public transportation stopsmore

than a mile a day on averageboosts the number of calories burned.

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Number of hours youd have to chop wood to burn 1,520 calories

Number of calories in a large Tuna Melt sub from Quiznos

SCALE OF THE UNIONAdult obesity has increased in 28 states, according to a new report from the nonprot Trust for Americas Health. See what percentage of your states population is considered obese.

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BULLETIN

During a game,

hop lunges put you in

the best position to

make a shot.

feather

CARDIOEdited by Laura Roberson

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TYPE OF SHUTTLECOCK THAT MAKES FOR A MORE EXCITING GAME; ITS DRAG IS 5 PERCENT

GREATER THAN A PLASTIC ONES

Source: Procedia Engineering

BODY BY BADMINTON

Anyone who has played real badmintonin a gym, not out back

with the kidsknows its a great cardio workout, comparable to squash and

better than tennis. Now a British study shows that its a leg workout, too: 15

percent of your moves are lunges. In a different study, from Sweden, badminton

players saw greater improvement in bone density than ice hockey players did.

HIT YOUR PEAKPoles dont just make trek-king easier. Hikers who use poles suffer less muscle damage. A new British study found that pole users levels of creatine kinasea muscle-damage markerstayed near baseline a day after a trek, but unaided hikers lev-els were elevated. Poles are crucial on descents, when your legs bear the most weight, the scientists say.

LIQUID ASSETSAn endurance athlete can sweat nearly half a gallon every hour, enough to trig-ger a serious slowdown, say University of Oklahoma researchers. Drink as you exercise so you can main-tain your speed. *Based on an endurance athletes sweating at a rate of 0.4 gallons/hour

time30 (minutes)6090120150180

uid lost*1.7 (pounds)3.35.06.68.39.0

uid needed 3 (cups)610131619

46 N O V E M B E R 2 0 1 0

STEP AWAY C u s t o m - f i t r u n -n i n g s h o e s d o n t r e d u c e y o u r r i s k o f i n j u r y, a n e w U . S . A r m y s t u d y r e v e a l s . Tr a i n e e s w h o f o r 1 2 w e e k s w o r e s h o e s b a s e d o n t h e i r a r c h s h a p e h a d t h e s a m e r a t e o f s p r a i n s a s t h o s e g i v e n s t a b i l i t y s n e a k s . I t s m o r e l i k e ly t h a t o v e r -t r a i n i n g l e a d s t o i n j u -r y, s a y s s t u d y a u t h o r B r u c e J o n e s , M . D. Ea r -ly i n t r a i n i n g , a l t e r n a t e r u n n i n g a n d w a l k i n g , a n d h e e d y o u r b o d y s r e s p o n s e s , h e s a y s .

MH1110_BLC V2.indd 2 9/13/10 6:13:44 PM



BULLETIN

MUSCLE

THE PERFECTSQUATGood form isnt rocket science: A simple exer-cise tweak can help you squat like a pro, say researchers from Cali-fornia State University at Fullerton. When people switched from the classic barbell squat to coun-terbalance squats, they shifted more of the load onto their hips instead of their knees. And thats

ON OUR RADAR

Power up your

hamstringsDont judge an exercise

by its name. Back exten-sions actually target your

glutes and hamstrings, according to a new study in Medicine & Science in

Sports & Exercise.While your lower-back muscles certainly work during the exercise, the

focus is on the larger muscles of your hips and thighs. To maximize its

effectiveness, dont allow your lower spine to

round. And when you raise your body, squeeze

your glutes and stop once your torso is in line with

your lower body.

the way the exercise is supposed to be done, says study author Scott Lynn, Ph.D. To ace your form using this squat variation, grab a pair of dumbbells and let them hang at your sides. As you sit back into a squat, raise your arms straight out in front of you so theyre parallel to the oor. Stand up, and return your arms to your sides.

players who limbered up with exercises that mimicked moves used in the game, such as knee raises and walking lunges, sprinted faster and jumped higher than static stretch-ers did. Active dynamic stretches rev up ner-vous system response, which results in mus-cle contractions that are more coordinated and more forcefuland better performance, says study author Iain Fletcher, Ph.D. Jog for 5 minutes, and then do body-weight squats, side lunges, and jumps for two 12-rep sets.

JUMP HIGHERTake a victory lap beforethe game. Warming up with body-weight exer-cises can enhance per-formance, a new British study found. Soccer

THE FLAT-BELLY SECRETAnterior pelvic tilt is a posture in which your upper pelvis tilts forward, pushing your abs outward. This raises your risk of lower-back pain.

STOP THE PRESSES!Warning: Doing the wrong kind of lat pulldowns and shoulder presses can increase your risk of injury, according to a study presented at the National Strength and Con-ditioning Associations annual conference. Behind-the-neck pulldowns and presses strain the tissue and ligaments that support your shoulder joints, says study author Morey Kolber, Ph.D. Protect yourself by touching the bar to your upper chest instead. Front pulldowns and shoulder presses place your shoulders in a more stable posi-tion because they dont overstretch your ligaments, Kolber says. Still worried? Pay extra attention to these three key muscles of your rotator cuff.

How its caused A combo of imbal-anced trainingsuch as bending but not extendingand neglecting certain muscle groups often causes the con-dition, says Gregory Waryasz, M.D.

Focus on YOUR ABSA weak core, especially on rotational exercises, leaves you susceptible.

Strengthen it: Medicine-ball twist

Focus on YOUR HIP FLEXORSYour hip exors allow you to move your hips to your abdomen, and when theyre tight, it shifts your posture.

Strengthen it: Kneeling hip exor stretch

Focus on YOUR HAMSTRINGS AND GLUTESStrengthening these often-neglected muscles can help pull your pelvis back into its natural position.

Strengthen it: Hip raise

48 N O V E M B E R 2 0 1 0

Learn how to save your shoulders by visiting MensHealth.com/rotator.

Edited by Laura Roberson

Strong legs can help your abs

look better.

Too much sitting

shortens your hip exors.

SUPRASPINATUSHelps raise your arm

up to the side.

Strengthen it withlateral raises

INFRASPINATUS&

TERES MINOR

These muscles help you scratch

the back of your neck.

Strengthen them withdumbbell external

rotations

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See the kneeling hip flexor stretch at MensHealth.com/hipexor.

MH1110_BLM FIN 11_5.indd 2 9/13/10 8:01:34 PM


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THEBE SE V E R Y T H I N G T H A T M A T T E R S T O M E N

50 N O V E M B E R 2 0 1 0

Launch Sequence#1 NBA DRAFT PICK JOHN WALL IS A PRODIGY. A REVOLUTION. A FORCE. BUT DONT TELL HIM THATHE DOESNT WANT TO HEAR ITBY JOSH LEVIN PHOTOGRAPHS BY DYLAN COULTER

John Wall cant be the underdog. An underdog doesnt run so fast and jump so high that he makes regulation basketball courts seem obsolete. An underdog never dribbles to his right, propels himself skyward, and unleashes a left-handed windmill jam that makes video-game dunks look insufficiently cartoonish. An underdog cant, as ESPNs Sport Science discovered, move more swiftly with a basketball than NBA All-Star Kevin Durant does without one.

MH1110_TBL1 JohnWall FIN 11_5.in2 2 9/13/10 7:45:39 PM


www.Me n sH e a l t h . c om

E STLIFEE D I T E D B Y J A S O N F E I F E R

Wall on championships: Kobes trying to get seven. He wants one more than Jordan. I dont have that high a number. I just want to see how one feels rst.

MH1110_TBL1 JohnWall FIN 11_5.in3 3 9/13/10 8:31:58 PM



the best life

52 n o v e m b e r 2 0 1 0

Can a basketball player this good and this young (Wall just turned 20) call himself an underdog without flash-ing a between you and me, Im the greatest smirk? Seriously? Well, John Wall isnt smirking. This first pick in the 2010 nbA draftthe YouTube legend who followed a reign as Americas best high-school point guard with a 1-year layover as one of the countrys preeminent college starshas come this far because hes tuned out the gasps of Oh my god! and Did you see that? I want to show I belong on this level, he says.

Wall sees himself as the little guy because he wasthe little guy. As a 5-foot-8 tenth grader in raleigh, north Carolina, hed scan lavish write-ups on Scout.com of hoops prodigies like brandon Jennings and Tyreke evans. The shrimpy Wall, who would later be cut from one of his high-school teams, never war-ranted such attention.

After he grew 5 inches, though, Wall earned a chance to showcase his talents. When he finally made it to reeboks 2007 breakout Underclass Camp, it didnt take him long to break out. but the robust on-court competition proved less of an obstacle than the out-of-nowhere praise from friends and suddenly love-struck scouts. everybody back home was calling me and saying, I see youre playing good, he remem-bers. You can start hearing your name and seeing your name everywhere, and youre like, I dont have to work as hardI can do what I want.

The better option, he knew, was to take every com-pliment as a chall

Documents

Men's Health - November 2010 ( US) (True PDF)