Men's Fitness USA 2014 April

Men's Fitness USA 2014 April

OF INSANE SUCCESS

MAGIC MUSCLE MEALS & DRINKS

AMERICA’S

FITTEST & FATTEST

CITIES PAY TAXES?

NO THANKS!

DO IT LIKE THE FILTHY RICH

Ashton Kutcher wears John Varvatos

W M E A S U R E O F S U C C E S S T M

SPRING RUNNING GUIDE 2014

Lived In.

Theophilus London, musician Lives in broken-in denim.

#livedin

©

calvinkleinbeauty.com

Want more? Check out Reebok ZQUICK in the MEN’S FITNESS Weekend One Up series on MensFitness.com

Follow Reebok ZQUICK #LIVEWITHFIRE

The Workout

30 Jumping Jacks Sprint Forward, 20 yards Side Step to the right, 20 yards Backward Sprint, 20 yards Side Step to the left, 20 yards

10 Burpees

Rest 60 sec Repeat until 15 minutes is up.Practicing with sound technique is crucial to see maximum results, so follow these tips to keep you in great form:

Jumping JackJump and spread your legs past shoulder-width apart as you clap your hands above your head Jump again and bring your legs together.Spring Forward

Run forward, landing just behind the ball

of each foot on each step Keep your torso steady—don’t twist or bend to either side.Side Step

Take a big step to your right and quickly bring the left leg in to meet it so your feet are together Repeat the side steps to your left side

Backward SprintRun backward, leaning back as your feet land

in front of your hips

BurpeesBend down and touch the floor Jump your feet back behind you so you land in pushup position Reverse the motion to come back up

to standing That’s one rep

Inspired by high performance Z-rated

tires and designed for uncompromising

quickness, the Reebok ZQUICK provides

handling and control in and out of turns

The brand new Z-rated outsole’s laser cut

edges and underfoot grooves flex and

expand on impact for maximum ground

contact and stability Reebok ZQUICK’s

NanoWeb upper also keeps your foot

locked-in, supported and centered on

the platform.

MEN’S FITNESS and Reebok have teamed

up to provide you with the ZQUICK

Movements of the Month—a 15 minute

workout to increase your speed, fine tune

U-S-A! U-S-A! We’re back

on the rebound, baby!

How the actor, tech

investor, and Brazilian

jiu-jitsu enthusiast sets

himself up for success,

again and again

B Y D A V I D K A T Z

AND FATTEST

CITIES IN AMERICA

We took America through

a workout and then gave it

a physical Which cities

triumphed—and which

were left huffing and

puffing in the corner? The

results are in How did

yours do?

B Y P E T E R K O C H

Denim doesn’t have to be

blue This season, it’s all

about earth tones—and a

great fit, of course

THE GOLDEN GUT

Thanks to the isolated

Hadza people of Tanzania,

we’re beginning to

under-stand what’s going on

inside us

B Y A D A M B I B L E

FITNESS

All the latest tips and

expert advice on health,

fitness, nutrition, style,

and sex Hey, you asked

Features

76

“I tend to take on things

I have no business taking on,” Ashton Kutcher tells writer David Katz in this month’s cover story.

T-shirt: PICKWICK &

WELLER Track pants: BOSS

Want it? See page 151.

People say riding a motorcycle is dangerous But for those who can’t imagine life without two wheels, NOT RIDING A MOTORCYCLE IS DANGEROUS

That’s why Allstate offers protection with one purpose: to keep riders riding.

LOCAL AGENT 877-391-BIKE ALLSTATE.COM

Subject to terms, conditions, availability and qualifcations New Motorcycle Replacement is an optional coverage Claims will be settled based on customer choice to obtain original equipment manufacturer parts for their bike make and model Actual savings will vary and may depend on coverages selected Allstate Indemnity Company, Allstate Property and Casualty Insurance Company, Northbrook, IL and Allstate New Jersey Property and Casualty Insurance Company, Bridgewater, NJ © 2014 Allstate Insurance Company

James Claeys, Seattle, member of the Bad Chickens Motorcycle Club,

on a 2014 Indian® Chief® Vintage through Lebec, CA

STAYCATIONS

ARE

The Body Book

28 Gear

Drones aren’t just for

the military anymore

30 Run Right

Hit the road (or trail,

or track) with our

spring running guide

40 Boost

Build muscle and burn

fat with green juice

44 Drive

You’re never too old

for a new toy

charac-Regulars

68 Earn It!

The shrewdest investment of 2014:

municipal bonds

73 Burn It!

Why it’s a great time

to upgrade your kitchen cof eemaker

Columns

102

What’s a great, handy recipe for that vegan crashing your dinner party? Your questions have been answered.

april

PHOTOGRAPH: BEN WATTS

HAIR: JAMIE TAYLOR/THE WALL

GROUP USING DAVINES

MAKEUP: TRACEY LEVY FOR

Neglect nothing with this complete plan to build up your body

124 His (and Her) Muscle Pastas

Five dishes tasty enough for date night

136 Pick Up the Pace

Burn more fat with this tried-and-true workout strategy

144 Scientifi c Nutrition

These energy bars meet our rigorous standards

46 Petra Nemcova knows what she wants (And it’s free!)

THE ULTIMATE FREEDOM TO MOVE

W I R E L E S S E A R P H O N E S T H A T N E V E R F A L L O U T

Check out our international editions, published in the U.K., Australia, Indonesia, Qatar, and Saudi Arabia

Take your magazine to the

next level: Download our

free app on your phone

or tablet, then hover the

device over any page with

the MF Go! icon to unlock

by far the best (and coolest-looking) we’ve ever tested.

ADD MUSCLE ALL OVER

■ Training director Sean Hyson shows you how to target your body’s weak points and spur new muscle growth

in areas that you thought you’d maxed out.

BLOODY GOOD BLOODY MARYS

■ Chopped judges

Geof rey Zakarian and Marc Murphy serve up expert tips on shaking up the perfect brunch cocktail and using fresh ingredients to your advantage.

CLEAN GREEN DRINKS

■ Deputy editor Dean Stattmann

chats with Top Chef alum and Men’s Fitness columnist

Candice Kumai at the NYC photo shoot for her new book,

Clean Green Drinks.

TRAIN LIKE

A LEGEND

Build muscle, increase

speed, and improve

agility with advice from

the trainers who turn

everyday athletes into

Download our interactive edition on iTunes or buy

a digital copy

at Amazon or

Google Play

YOU’VE GOT MAIL!

Sign up to have fitness, nutrition, health, sex, and style advice sent directly to you

mensfitness.com /newsletters

BE THE ULTIMATE ATHLETE

New for 2014, the

Men’s Fitness

Ultimate Athlete Games will head

to Chicago and New York, where contestants (that’s you) will test their speed, strength, and agility on three timed Challenge Courses The winner will be crowned the

Men’s Fitness

Ultimate Athlete and win great prizes includ-ing a feature in

Men’s Fitness!

Sign up and start training!

ultimateathlete games.com

HABITS

TO TRASH BEFORE 30

From abusing emoticons to ignoring your 401(k), experts identify 10 behaviors that scream man-child.

mensfitness.com /before30

GET THE GOOD GIRL

You work hard, you train hard—why settle?

Here’s your guide to meeting and dating women who are worth your time

mensfitness.com /goodgirl

THIS MONTH ON

MensFitness.com

EXPLORE MOREat facebook.com/MichelobULTRA

LONG LIVE THE

ULTRA LIFE

1 2 M E N ’ S F I T N E S S A P R I L 2 0 1 4 M A T T H E W L A S A L A

VIEW FROM THE TOP

Try something new

months down and 25% of 2014 is already behind us You know what that means, right? It’s time for your quarterly review

A lot can happen in just three months Last summer,

it took us less time than that to completely transform

Men’s Fitness into the all-encompassing lifestyle manual

you’re holding in your hands today It involved taking

some risks—and believing that you’d follow us in a bold

new direction Fortunately, it’s paid of , and we have

you to thank for your support But enough about us:

Right now, I want to talk about what you’ve risked lately

Success isn’t a straight line It’s about rerouting—even if

it means heading into parts unknown

So, let’s do this Ref ection time Sit down, take a ment, but please, don’t get comfortable That’s kind of

mo-the whole point: This spring, you can’t af ord to stay in

your comfort zone

Take your body, for example: Training in just one way

is a sure path to plateau and injury Taking a chance, like

our cover guy, Ashton Kutcher, who dove into the sport

of Brazilian jiu-jitsu, could lead to serious physical

ben-ef ts “I said, what the hell—I’ll do it,” Kutcher told David

Katz in his Men’s Fitness cover prof le Kutcher got his

ass kicked—at f rst But he got back up, kept training,

and now he’s climbing the sport’s belt ranks That’s how

it works: You risk, you work, and you’re rewarded

Kutcher is the kind of guy who reinvents himself often, moving from TV and f lm upstart to major player

in the tech business Anything that piques his interest, he’ll take a chance on He’s a builder, a breaker, and a redoer—and one hell of a success story Which is why he’s the perfect cover guy for this issue

Reinvention is a theme throughout this issue, and we’re excited to bring back one of our favorite fran-chises, “The Fittest and Fattest Cities in America.” Peter Koch’s in-depth analysis of our country’s cities and what they’re doing (or not doing) to set their residents

up for success isn’t derogatory—it’s aspirational It shows what we, collectively, are capable of doing when

we ref ect on the state of our af airs and then take action and, of course, risks Koch took a chance, too, by the way, throwing himself into Portland’s famed, muddy, Cross Crusade cyclocross race to investigate the inner workings of this year’s Fittest City And he had a blast.Without risk, there is no reward—and without failure,

no learning T.S Eliot wrote that April is the cruelest month To that I say, bring it on

If you’re lucky, you might just get your ass kicked

JG8300-24

American Designed Custom Chronograph

Advisory

Board

STRENGTH TRAINING

Jay Cardiello Trainer;

creator, Jcore Accelerated

Body Transformation system

Jason Ferruggia Owner,

Renegade Strength &

Conditioning LLC,

jasonferruggia.com

Ben Bruno Rise Movement,

Los Angeles, benbruno.com

Zach Even-Esh Owner, The

Underground Strength Gym,

Jon Hinds Owner, Monkey

Bar Gym, Madison, WI

Kevin Lilly Former D1

football player; trainer of

actors and athletes in L.A.

PHYSICAL THERAPY

Jay Dicharry, M.P.T.,

S.C.S Director of

biomechanics, Rebound

Physical Therapy; coach,

USA Track & Field; coach,

USA Cycling, Bend, OR

ISRAEL LEON

Master Barber at

The Art of Shaving,

New York City

Bob Harper Fitness expert;

best-selling author; trainer, NBC’s The Biggest Loser Chris Powell, C.S.C.S

Trainer; author; mation specialist, ABC’s Extreme Weight Loss

transfor-Jim White, R.D

Dietitian; owner, Jim White Fitness & Nutrition Studios;

spokesperson, Academy of Nutrition and Dietetics Frank G Bottone Jr., Ph.D., R.D., Dietitian;

medical writer; author, The Diet Denominator:

Fill Your Tank for Less

MALE HEALTH

Steven Lamm, M.D

director, Men’s Health Center, New York University Medical Center

FOOD

Devin Alexander New York Times best-selling author; chef, NBC’s The Biggest Loser Danny Boome Celebrity chef; host, ABC’s Recipe Rehab and the Cooking Channel’s Donut Showdown Joshua D Lambert, Ph.D

Assistant professor, ment of food science, Penn State University

depart-MOTIVATION

Martin E Ford, Ph.D

Professor and senior ate dean, George Mason University, Fairfax, VA

associ-PSYCHIATRY

Michael A Grandner, Ph.D Instructor in psychia- try, Penn Center for Sleep and Circadian Neurobiology, University of Pennsylvania

WILDERNESS SURVIVAL

Thomas Coyne, E.M.T

President, Survival Training School of California, Tehachapi, CA

A Tale of Two Employees

DERMATOLOGY

Jeffrey Benabio, M.D., F.A.A.D Physician director of health-care transformation, Kaiser Permanente, San Diego, CA

ENDURANCE

Pete Jacobs

2012 Ironman world champion, Sydney, Australia

Dean Karnazes Ultramarathoner, New York Times best-selling author

DENTISTRY

Stuart J Froum, D.D.S.

President, American Academy of Periodontology

NUTRITION

Elizabeth M Ward, M.S., R.D Award-winning writer; nutrition consultant;

spokesperson

WINTER SPORTS

Pete Swenson Head coach, U.S Ski Mountaineer- ing, Breckenridge, CO

RELATIONSHIPS

Nick Savoy President, Love Systems; author, Magic Bullets Handbook and It’s Your Move

’ EXECUTIVE VICE PRESIDENT/

GROUP PUBLISHING DIRECTOR

Chris Scardino

VICE PRESIDENT/PUBLISHER

Patrick J Connors

ADVERTISING SALES EASTERN SALES OFFICE

4 New York Plaza, 4th Fl., New York, NY 10004, 212-545-4800

FASHION & GROOMING DIRECTOR

Andrew Bowen

ACCOUNT DIRECTOR Joell Bajoras

ACCOUNT MANAGER

Lexa Crowley Gottlieb

NATIONAL SPORTS NUTRITION DIRECTOR

Antoinette Forte

DIET, HEALTH & WELLNESS DIRECTOR

Daria M Rivera

BUSINESS MANAGER Ivelise Estremera

ADVERTISING SALES ASSISTANT

DETROIT SALES REPRESENTATIVE

Jay Gagen RPM Associates, 248-690-7013

SOUTHEASTERN SALES REPRESENTATIVES

Judy Coltrane, Kelly Hediger, Jill Kaplan SMS – South 770-209-9858, 4350 Quail Ridge Way, Norcross, GA 30092

MENSFITNESS.COM SALES DIGITAL ACCOUNT DIRECTOR

James Cress, Zvia Herrmann

SENIOR MARKETING MANAGER

A SUBSIDIARY OF AMERICAN MEDIA, INC.

CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER David Pecker

EXECUTIVE VICE PRESIDENT/CHIEF MARKETING OFFICER Kevin Hyson

EXECUTIVE VICE PRESIDENT, CONSUMER MARKETING David W Leckey

EXECUTIVE VICE PRESIDENT/CHIEF FINANCIAL OFFICER/TREASURER Chris Polimeni

EXECUTIVE VICE PRESIDENT/CHIEF DIGITAL OFFICER Joseph M Bilman

EXECUTIVE VICE PRESIDENT, DIGITAL MEDIA OPERATIONS/CIO David Thompson

SENIOR VICE PRESIDENT, OPERATIONS Rob M O’Neill

GENERAL MANAGER, AMI INTERNATIONAL & SYNDICATION Lawrence A Bornstein

FOUNDERS

Joe Weider (1920–2013) Ben Weider (1923–2008)

Russia

Bahrain Australia

Oman

United Kingdom

Kuwait

Turkey

CREATIVE DIRECTOR Andy Turnbull

MANAGING EDITOR, ENTHUSIAST GROUP/BOOKS Brian Good

GROUP TRAINING DIRECTOR

Sean Hyson, C.S.C.S.

DEPUTY EDITOR Dean Stattmann

SENIOR EDITOR Keenan Mayo

ASSISTANT EDITOR

Ben Radding

COPY CHIEF Pearl Amy Sverdlin

COPY EDITORS Nina Combs, Jeff Tomko

RESEARCH EDITOR Adam Bible

WEST COAST EDITOR Mark Morrison

EAST COAST EDITOR Claire Connors

ASSISTANT RESEARCHER Sara Vigneri

BUSINESS COORDINATOR Judy Watson

EDITORIAL INTERN Stephen Walkiewicz

ART EDITORIAL PRODUCTION DIRECTOR

ASSOCIATE PHOTO EDITOR

DIGITAL MANAGER Declan O’Kelly

SENIOR WEB EDITOR Hollis Templeton

VIDEO EDITOR Nate Millado

SOCIAL MEDIA MANAGER Chris Hunt

PHOTO RESEARCHER Abbie Roden

GALVANIZED BRANDS, LLC DAVID ZINCZENKO CEO, Editorial Director STEPHEN PERRINE Chief Creative Officer JOSEPH HEROUN Consulting Design Director JON HAMMOND Chief Media Officer

EDITORIAL

EDITOR-IN-CHIEF

John Rasmus

ADD FLAVOR TO YOUR WORKOUT.

IN NEW LIQUID ENHANCER, NEW SPORT CAP BOTTLE

HARD-HITTING NEWS FROM THE CUTTING EDGE

or 5%—since 2005, and that we’re eating less fat and more fiber.

We’re also hitting fewer fast-food joints, making more meals at home, and paying greater attention to nutrition labels “I found more awareness that individuals feel they have some control over their weight,” says study big Jessica Todd, Ph.D “And suppliers helped by reformulating products or offering healthier choices.”

Remember, though: One Cronut and it’s all downhill from there.

Working out with a qualified trainer

builds more muscle than exercising

solo, a UCLA/Equinox study found

Guys who did 12 weeks of

super-vised resistance training gained 23%

and 13% more chest- and leg-press

strength, respectively, than lone

lifters, and upped their VO2 max 7%

more “Unless you train in a

system-atic way and can self-motivate, it’s

harder to get as good a result as with

a coach,” says study VIP Thomas

Storer, Ph.D — M A R K B A R R O S O

S P E E D R E A D : The simplest thing you can do to improve your health?

Stand up Less sitting time means less risk for heart disease, diabetes, stroke,

and colon cancer, among other ills, BMC Public Health reports.

Q U I C K F I X

TO UP YOUR BENCH REPS, REST MORE BETWEEN SETS

■ Want to crank out

a couple extra reps

on the bench press?

Rest at least two minutes between sets Research- ers found that men doing three-rep-max presses completed

an average of two more reps after rest- ing at least two min- utes between sets, compared with one

SOURCE: JOURNAL OF STRENGTH AND CONDITIONING RESEARCH

G O O D I D E A

WORK (MUCH) LESS, GET MORE

■ In a new study, guys who did high- intensity inter- val training (HIIT) for just 13 minutes burned more calo- ries per minute on average and upped their maximal oxy- gen consumption, or VO

2 max (which erns aerobic endur- ance), by 12.5% more than those who did normal cardio for

gov-40 minutesÑthat is,

more than twice as long ÒWe suggest

three sity] three-minute sets with a two-min- ute, middle-intensity active rest between

[high-inten-sets,Ó says study co-author Tomoaki Matsuo, Ph.D.

SOURCE: MEDICINE & SCIENCE

IN SPORTS & EXERCISE

HIIT pay dirt

High-intensity interval training burns calories faster than steady-state cardio.

make you work harder, research says “Increase workout intensity by raising the tempo by one or two beats per minute beyond your comfort zone,” says Costas Karageorghis, Ph.D., who teamed with Spotify to create an “Ultimate Workout”

playlist There’s another advantage, too, he says: “Listening to music reduces how hard you think you’re working by about 10%.” For the complete playlist, visit mensfitness.com/playlist

SOURCE: SPOTIFY/BRUNEL UNIVERSITY

PLUS 5

…foods that fight cancer better steamed than raw:

■ Buffet-goers fill two-thirds of their plates with the first items they come to, new research says

What’s more, when those first items are

THAT ENERGY

DRINK MEANT TO

WAKE YOU UP

COULD REALLY

SHAKE YOU UP.

says a study in the (aptly named) journal Depression and Anxiety Among the thousand-plus 20-year-olds questioned, those who drank

at least one 8.4-ounce energy drink a day reported higher anxiety—and

as downing them became chronic and more frequent (six to eight ings daily), the anxiety worsened Are energy drinks causing stress,

serv-or are already anxious drinkers just self-medicating? “We can’t yet say with certainty,” says study VIP Georgina Trapp, Ph.D., but “high caf- feine consumption has been shown to be significantly associated with anxiety and panic disorders.” Plus, she adds, “other ingredients such

as guarana and ginseng have also been linked to anxiety, irritability, nervousness, restlessness, tremors, and mania.” So keep an eye out,

■ Three to four minutes of ing—the time it takes for broccoli to turn bright green—ups its cancer- preventing potential Scientists com- pared boiled, microwaved, and steamed broccoli and found that steaming it for several minutes was the best way

steam-to retain myrosinase, an important cancer-fighting enzyme Boiling or microwaving it for even a minute or less actually destroyed myrosinase Not a broccoli fan? You can make up for it elsewhere on your plate: “Mustard, radish, arugula, and other uncooked cruciferous vegetables [like cauliflower and kale] all contain myrosinase,” says study author Elizabeth Jeffery, Ph.D

SOURCE: UNIVERSITY OF ILLINOIS AT URBANA-CHAMPAIGN

ONE PILL EACH MORNING 24 HOURS ZERO HEARTBURN.*

only available by prescription, and is the:

for 8 straight years

* It’s possible while taking Prilosec OTC Use as directed for 14 days to treat frequent heartburn Do not take for more than 14 days or more often

than every 4 months, unless directed by a doctor Not for immediate relief

† Source Healthcare Analytics ProVoice™ Survey, Jan 2005 – Mar 2013 ^ Symphony Health ProVoice™ Survey, Jan 2005 – Mar 2013.

‡ Pharmacy Times Surveys, Acid Reducer/Heartburn Categories, 2006 – 2013 ** P&G calculation based on Nielsen ScanTrack FD+, 2004 – 2013.

© Procter & Gamble, Inc., 2013 PHC-12535

ABLE GUY R

LARRY THE CA

older And

regu-lar smokers can ple their death risk

tri-“People don’t ize how damaging even light smoking [Half a pack, “light”?

real-Oh, Australia.] is for your health, for can- cer, heart disease, lung disease, and many other condi- tions,” says study co- author Freddy Sitas

If you’re on the road

to quitting, great— just keep it up till the ashtray’s in the rear- view mirror

SOURCE: SAX INSTITUTE

If you’re worried about a ache the next day, stick to NSAIDs (nonsteroidal anti-inflammatory drugs) like aspirin or ibuprofen before bed Better yet, ease up on the elbow-bending altogether: As we’d all agree, the best hangover

head-is no hangover at all

SOURCE: PARKER UNIVERSITY RESEARCH INSTITUTE

“sell by,” “best before,” “best if used by,” and “use by”

dates all indicate food safety—a mix-up that sends $165 billion

worth of food to trash cans every year, says a new report by the

Natural Resources Defense Council and Harvard Law School

“Most ‘best by’ and ‘use by’ dates are manufacturers’

recom-mendations for best quality, not safety,” says Marianne Gravely

of the USDA “For most foods, you can tell if it’s gone bad by its

look or smell: If a refrigerated food is past its ‘best by’ date but

looks and smells OK, it’s fine If it smells bad, shows mold, has

a slimy feel, or looks odd, that’s a sign it’s spoiled.” Combine

E Y E - O P E N E R

EATING BACON FRIES YOUR SPERM COUNT

■ Men who eat cessed meat like sausage and lunch meat—even as lit- tle as one slice of bacon daily—have lower sperm counts than those who eat them sparingly, says

pro-a study on the diets

of men in couples who were having trouble conceiving

On the bright side, the research also suggests that eat- ing a piece of white fish (like cod or hal- ibut) every other day could improve sperm quality.

SOURCE: HARVARD UNIVERSITY

SMOKE 10 CIGS A DAY, TAKE 10 YEARS OFF YOUR LIFE

■ The risk of death for smokers who puff 10 cigarettes—

half a pack—a day is still double that of nonsmokers, says

a study of plus Aussies 45 and

200,000-Out of the frying pan, ready to sire: Bacon’s bad e:

for baby-making.

2 2 M E N ’ S F I T N E S S A P R I L 2 0 1 4 S A M K A P L A N

S P E E D R E A D : Fish oil actually keeps your brain from shrinking (which is linked to aging

and even Alzheimer’s), says a study in the journal Neurology Subjects with higher omega-3

levels had bigger brains and a larger hippocampus, a brain area important for memory

NOW THERE’S SOME PROOF

S P E E D R E A D : Agility training—sprints, cone drills, the direction-changing

movements of soccer or basketball—boosts cognitive performance including memory,

a study in the Journal of Strength and Conditioning Research reports.

regularly may cause changes

in brain structure associated with schizophrenia Participants in a recent study were in their early 20s and had stopped smoking at least two years prior, yet “both healthy and schizophrenic individuals with

a past history of daily marijuana use had similar-looking brain abnormalities,” says Northwestern University study honcho Matthew

J Smith Scarier, “In both groups, the earlier the age at which daily marijuana use began…the more severe the brain abnormalities.”

And if you have a family history of mental disorders, you could be at even higher risk, the research suggests Pass up the hit now, and dodge one to your brain down the road — B E N R A D D I N G

G I R L T A L K

YOU DON’T

REGRET

CASUAL SEX—

BUT SHE DOES

■ Men are more

likely to regret not

seizing the

oppor-tunity for quick

and meaningless

sex, while women

are more

remorse-ful about actually

jumping into bed for

a one-night stand,

according to

reveal-ing new research out

of UCLA “For men,

in evolutionary

his-tory, every missed

opportunity to have

sex with a new

part-ner was potentially

a casual encounter simply proves you’re human—but show your humanity by taking her feelings into account, too.

SOURCE: ARCHIVES OF SEXUAL

BEHAVIOR

ALL-NIGHTERS POUND YOUR BRAIN

■ And now for

a word on sleep, from the pioneers

of death metal

A Swedish study found that the day after subjects stayed

up all night, blood levels of certain pro- teins linked with brain injuries like concussions were 20% higher That’s not to say you’ll experience a con- cussion following a session of midnight- oil burning (unless

of course it involves banging your head

to said death metal),

but, according to lead researcher Christian Benedict, Ph.D., the study sug- gests that “getting a regular good night’s sleep may be a use- ful means for sup- porting brain health

in humans.” Time

to lay those energy drinks to rest (for more reasons, see page 20).

SOURCE: UPPSALA U

Breakthroughs

A D V E R T I S E M E N T

UnnatUrally QUick

Take of with Reebok ZQuick Inspired

by high performance Z-rated tires

and designed for uncompromising

quickness, they bring speed under

control to help start, stop and turn on

a dime #LIVEWITHFIRE

>> reebok.com/zquick

Men’s Fitness UltiMate athlete GaMes

TWO Cities, New York and Chicago THREE Challenge Courses The Ultimate Test of Speed, Strength, and Agility Are you up for the challenge?

At the MEN’S FITNESS Ultimate Athlete Games, you will hammer though 3 timed sprint challenge courses The fastest finisher is the Ultimate Athlete and scores some great prizes including a feature in MEN’S FITNESS!Sign Up Now!

>> ultimateathletegames.com

mensftness.com/all-access

DEAlS | EVENTS | CoNTESTS | PRoMoTIoNS

BUild 3.4 lBs oF MUscle in 7 days with cell-tech

CELL-TECH is the most powerful creatine formula for the hardgainer The exact core ingredient combination of 10g creatine and 75g carbohydrates in this patented formula helped subjects build 3.4 lbs of muscle in just 7 days

>> muscletech.com

E Y E - O P E N E R

Gen Y needs some job help

Babies of the ’80s and ’90s may

be tech-savvy, multitasking whizzes—but most biz lead- ers say they’re also ill-prepared for their first job, according to research out of Bentley Univer- sity “Millenni- als have focused more on devel- oping the hard skills [comput- ing, book smarts] needed for their first job,” says Bentley pres- ident Gloria Cordes Larson,

“but they may not value the key traits employers want: profession- alism, integrity, critical thinking, strong commu- nication skills, and positive atti- tude.” More hands-on learn- ing and early career advice could help fill the readiness gap, Larson says So if you’re Gen Y, buff your personal skills ASAP—your gang’ll be taking over the work- place by 2025.

■ Sure, get hitched and

you’ll lose some personal freedom (and the chance to ever again finish a joke), but you’ll gain something better:

a sense of personal success

When 2,000 adults were asked how happy or successful they felt, 60% of spouses rated higher than singles “Suc- cess isn’t just about fortune

or fame,” says study rep Mark Maguire, “but feeling you have the right mix of friends, family, social networks, and a sense

of community.” We’re not suggesting you run out and put

a ring on it—but at some point, even a wolf of Wall Street is happier sharing his den.

SOURCE: GENERAL ELECTRIC U.K

A good manager:

1) Is a good coach 2) Empowers the team and doesn’t micromanage 3) Expresses concern for the team’s well-being 4) Is productive and results-oriented 5) Is a good communicator—listens and shares 6) Helps with career development

7) Has a clear vision and strategy for the team 8) Has tech skills that help in advising the team

THE MARRIAGE

EFFECT:

IT’S A SUCCESS

BOOSTER

GOOGLE’S INTENSELY EARNEST YET UNDENIABLY IMPORTANT RULES FOR EFFECTIVE MANAGEMENT

venge-ful and less

forgiv-ing because they

feel vulnerable,

a series of

stud-ies has found On

the flip side,

expe-rienced bosses are

NYC-based utive coach Mark Strong advises

exec-“Make sure the boss knows you’re there to serve them, and thank them when they behave well in hopes they’ll continue that behavior.”

Whatever you

do, don’t complain about anything you can’t suggest a solution for

SOURCE: UNIVERSITY OF KENT

…BUT THERE ARE BETTER WAYS TO LEAD

Using years of exit interviews and man- ager-employee

evaluations, Google came up with eight keys to superior supervising Okay, they’re dull—but they’re also dead-on

That’s why we created the Name Your Price® Tool

We show you a range of options, and you pick the

coverage that fi ts your budget Putting you in control

LEARN MORE SCAN HERE.

Eye in the sky

Get a bird’s-eye view—no matter where you are

By andrew Del-Colle

■ Drones Seems like everyone is talking about them all of a sudden, but where are they? We’re not holding our breath for Amazon to begin its supposed aerial delivery service, so what’s the buzz about? It turns out that personal drones—also called unmanned aerial vehicles (UAVs)—are already a popular hobby, with a whole range of options on the market varying in price and sophistication Parrot is a leader in the category, and its AR.Drone 2.0 is relatively inexpensive and easy to use All you need is a smartphone or tablet running iOS or An- droid (Windows 8 compatibility is coming soon) Just download the free app and use a standard wi-fi connection

to pilot this quadricoptor up to 165 feet away Liftoff and landing take only a tap of the screen, and flying the 2.0

is easy to pick up thanks to sensors that keep it stabilized—in no time you’ll be doing flips and barrel rolls What’s also nice about the Drone 2.0 is that it comes with a 720p HD onboard camera that streams and stores video straight to your device So start getting creative and share your videos online with other drone pilots (and Insta- gram, obviously) With its dual batteries, the Power Edition (pictured) will get you 36 minutes of combined flight time; there’s also a cheaper version of the 2.0 ($299), but its single smaller battery is good for only a maximum of

15 minutes—and once you start flying, you’ll definitely want more time than that $370, brookstone.com

gEt crEativE with

a 720p hd camEra,

36 minutEs of flight timE, and a 165-foot rangE.

game changers

Are you running right? p 30

Look, it’s Petra Nemcova! p 46

Turn stress into money p 60

The world’s greatest Bloody Mary p 64

Everything you need to make life work for you

e D i t e D B Y D e a n s tat t M a n n

Go beyond the edge of comfort with the Brooks Transcend,

a self-tuning trainer that smartly adapts its cushioning to your every step, creating your ultimate run This is the next revolution of comfort This is Brooks Transcend.

brooksrunning.com/transcend

$160, adidas.com

■Fact: The average running shoe gives you around 300–500 miles before your risk of injury goes way up Another fact: You have no idea how many miles you’ve logged in your current pair Consider it a good thing, because there’s never been a better time to buy a new pair of running shoes than right now The pendulum has swung from minimalism

to maximalism, and now shoe turers are discovering the power of the middle ground, where support, comfort, and style meet Here, we round up the best new shoes for any running style

manufac-Counter Strike

LASTING

SHINE

mini-malist Kinvara line is

just as lightweight but

comes with the

addi-tion of PowerGrid—a

foamy heel insert that

centers the foot and

of deconstructed design rages on in style with the Faas, which sports a mesh, no-sew upper and one-piece midsole that are striking in both form and func-

tion $90, puma.com

6) CasCadia 9

Brooks

Traverse able natural terrain confidently with

unpredict-a lowered heel for improved balance and a handy rock shield—specifically engineered for trail running—to protect your feet from pangs

The result is a more natural ride that trail- prone ultrarunners will gravitate toward

And you thought they

just made skis $120,

Engineered to correct mild to moderate pronation, they’re more responsive than you’d expect And the avant-garde design is

a head-turner $100,

asicsamerica.com

to improve your speed, form, and endurance (and lower your risk of injury), turn

5

support Group

the newest top-tier running shoes ofer equal parts support, comfort, and style

Want to get your exterior trim looking like new? Meguiar’s Ultimate Black Plastic Restorer brings

back that deep, black shine to your plastic, that’s dry to the touch And, our advanced hydrophobic

polymers create a water-resistant coating – meaning your trim will stay shinier longer When

people ask how’d you get your car looking so good, tell ‘em Meguiar’s.

For free personal car care advice, go to Meguiars.com or call 800-347-5700 Mon-Fri, 7:00 am to 4:00 pm, Sat, 7:00 am to 3:00 pm PST

C l a i r e B e n o i s t

Game ChanGers

A strict regimen of treadmill running won’t sustain the endurance you built

up last summer You can’t help but lose a step—literally.

“When you run on

a treadmill, the belt pulls your legs along,” says Steve Gisselman, C.S.C.S., assistant coach for athletic performance at the University of North Carolina at Chapel Hill, and a local run- ning coach Because you don’t need to drive your legs back or raise your

yurbuds.com

NO PURCHASE NECESSARY Open only to legal

residents of 50 US/DC & PR, 21+ Void where prohibited

Sweepstakes begins 3/8/14 and ends 5/30/14 Subject to

full Offi cial Rules available at www.UltimateCarCare.com/

UltimateCarCare.com

knees high to propel yourself forward, as you do running on ground, the muscles

in your lower body can lose range of motion This muscle tightness sets you

up for injury and reduces perfor- mance “Don’t be sur- prised if you could

do a six-minute mile

on the treadmill and then you run an eight outdoors,”

Gisselman says.

The road back to optimal running health begins with mobility Gisselman recommends using a

hoW to run

prepare your body to avoid injury and improve performance

Bulletproof

Kevlar cords provide greater durability.

foam roller or tennis ball to work out the knots in your glutes, hips, hamstrings, and lower legs

Before and after any run, roll your muscles on the foam and hold any tender spots until you feel them begin

to release Static stretching for the hips, hamstrings, and calves can also

be done pre- and post-workout (go to

mensfitness.com for photos and instruc- tions) Perform three stretches for

30 seconds on each side Enhancing mobility will help with any pain you currently have due

to muscle tightness, and prevent more in the future.

GET HEELED

Proper footwear is your next priority

While the ist running craze is still going strong, Gisselman cautions against buying min- imalist shoes “You need something that of ers stability,”

minimal-he says If you plan

to run on asphalt, you should opt for

a road shoe, which

of ers cushioning to protect your joints from impact but

is still lightweight with minimal treads to promote speed On the other hand, if your runs will take you onto rougher terrain, get

a trail shoe, which

is heavier but of ers more tread and cushioning to pro-

tect against uneven surfaces.

Gisselman likes the Saucony Kinvara

4 and Nike Zoom Elite+ 6 for road shoes “The Elites have a really solid heel cup that doesn’t let a lot of pronation happen [where the foot rotates inward with each stride] and

a wide-open toe box that gives your foot room to spread out.”

As for trail shoes,

go with something like a Brooks Cas- cadia 9 or Salomon Sense Mantra “The Brooks have a rock shield, so you get a little cushioning,” Gisselman says; both styles of er high durability The newest trend in trail shoes is “maximal- ist” models, epito- mized by Hoka One One True to their name, maximalist shoes are every- thing minimalist models are not, featuring tremen- dous padding—but Gisselman isn’t a fan “It’s like running

on pillows,” he says And besides, “they look like shoes your grandfather would wear.” Neverthe- less, if you have pre-existing knee

or foot pain, or just want the peace of mind that comes with increased support, maximalist shoes like Hokas are

a smart option See our running shoe roundup on page 32 for our top picks of the season’s newest running shoes.

It’s easier to learn proper running mechanics if you start by standing still First master the action your arms and legs should take, then sim- ply lean your weight forward and you’ll naturally break into a run.

YOUR FIRST DAY

Failing to allow your

body to adapt to the

stress of outdoor

running can result

in joint and muscle

injuries, so you must

ease back into it “Go

for time,” Gisselman

advises Find a loop

in your

neighbor-hood and run for 15

to 20 minutes “If

you’re halfway from

home when your

20 minutes are up,

walk the rest Then

assess how your

body feels.” The

sug-gests taking your

first workout of the

week outdoors and

then alternating

between the ground

and the treadmill

“Go with a 1-to-3

trail-to-treadmill ratio

[same goes for road

running] the first

week, then go 1-to-1

Repeat 1-to-1 the

third week, and the

fourth week can be

three times outside

and one time inside.”

You want to give

your muscles and

joints time to adapt

to the pounding.

2 arMs

Bend your elbows 90 degrees As your right leg rises, swing your left arm forward from your hip to eye level, so it moves in front of your chest slightly but doesn’t cross the midpoint of your body Picture a gunslinger drawing his pistol Your left hand should reach eye level at the same time that your right leg finishes rising

Then repeat on the other side.

3 FEEt

Strike the ground right behind the balls of your feet “As your body moves forward, you roll over the ball and then your foot will lift off right below the toe,” Gisselman explains Your toes must point forward.

1 KnEEs

Stand straight so your ankles align with your knees and hips Bend your right knee and raise your right leg, keeping your right foot in line with your left leg

Raise your right leg until your right foot is

at the same level as your left knee.

“WHAT’S THE DIFFERENCE BETWEEN WHEY, SOY, AND PEA PROTEIN? WHICH ONE IS BEST?”

MARTIN B., NEW YORK, NY

Whey protein, made from milk, has the most research behind

it, and it’s widely accepted as a top supplement for build- ing muscle If I had to pick the “best” protein out there, whey would

be the one That said,

it isn’t an option for some people with cer- tain diet restrictions.

Soy protein isolate

of ers similar speed

of absorption to whey and all the essential

amino acids (a rarity for a non- animal pro- tein source) However,

a 2013 study in the Journal of the Amer- ican College of Nutri- tion compared the

ef ects of ing with whey versus soy and found that subjects using soy had

supplement-“lower testosterone responses.” In addi- tion, the whey users were better able to blunt cortisol (a stress hormone that breaks down muscle)

Pea protein, then,

is perhaps a ter option than soy

bet-It comes from low peas and, like soy,

yel-is complete (it

con-tains all the tial amino acids) Pea protein is also aller- gen free, making it good for those who can’t digest whey, but the research behind it isn’t as strong as that

essen-of whey and soy.

It comes down to preference The pro- tein you choose should

be one you enjoy the taste of and that fi ts your budget, lifestyle, and goals

Sean Hyson, C.S.C.S.,

is the Men’s Fitness training director and author of 101 Best Workouts of All Time (101bestworkouts com).

athletes and VIPs gathered at

Cipriani 42nd street for the

star-studded MEN’S FITNESS

and SHAPE Kick Of Party

Hosted by comedian Jef Ross,

the event included high-level

performers Mary J Blige, John

Legend and Marc Anthony who

took the stage to keep guests

on their feet all night

Counter-clockwise from top: Model Tyson Beckford, John Legend, Mary J Blige, Stephen Colbert, Marc Anthony, American Media, Inc Chairman, President, and CEO David J Pecker, Movado watches for auction, Mary J Blige and Movado CEO and Chairman Efraim Grinberg

Advertisement