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HOW
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YOU?
P32
THE MAN WITH
NO FEAR
101
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1 0 ME N S F I T NE S S MA RCH 2 0 1 4
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Y
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g
68 BAD BOY,
LONE WOLF,
ROBOCOP
Joel Kinnamans
journey from
Hell Valley to
Hollywood
BY DEAN STAT T MANN
march
Breakthroughs
19 Top News
Veg out! (And watch your
BMI free-fall.)
20 Fitness
Daily exercise can box out
depression for life.
24 Brain
Reading before exercise
tires you out.
26 Style
The color of your pants
says more than you think.
28 Success
A simple way to
earn more.
74 EASY DOES IT
To make this seasons
biggest color trend
khakiwork for you, dont
overthink it. These 10 looks
eliminate the guesswork
and deliver foolproof style.
84 STRAIGHT UP:
WHISKEY
The basics, distilled.
BY CL AY RI SE N
88 HIS LIFE IN
HIS HANDS
Alex Honnold climbs
mountains without a rope.
But can anybody really be
that good?
BY J OSH DE AN
95 ASK MENS
FITNESS
We answer the toughest
questions. All the latest
tips and expert advice on
health, fitness, nutrition,
style, and sex.
Features
Nylon jacket:
BLACK SAIL BY
NAUTICA
All other clothing:
CALVIN KLEIN
COLLECTION
Want it?
See page 150.
I T S
ALL
ABOUT
THE
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THE ST YL E
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+

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The Body Book
30 Gear
Make commuting
fun (again?) with this
electric longboard.
32 Get Fit
Push past your
limitations in your
workouts.
37 Eat Smart
Healthy takes on your
top comfort foods.
40 Man Up
Nick Jonas builds
up his body and
his rsum.
42 Upgrade
The freshest mens
colognes for spring.
46 Look Great
These hydrating eye
creams will take
years of your face.
50 Be Ready
Performance wool is
the next big thing.
54 Get Out
The best hassle-free
mountainbiking
destinations on earth.
58 Connect
How to date your
exs friend. (Yes, it
can be done.)
Game Changers
14 Fitness on the Go
16 View from the Top
150 Where to Buy
152 #Fitwit
Fitness in 140
characters or less.
Regulars
60 Earn It!
Avoid becoming a
target of the IRS.

64 Burn It!
The complete guide to
purchasing a pair of
upscale headphones.
Columns
84
Whiskey is evolving.
Find out whats new,
and learn to appreciate
the manliest spirit on
Earth. Use responsibly.
march
PHOTOGRAPH: PETER YANG
GROOMING: KRISTAN SERAFINO/
SERAFINOSAYS.COM USING
GROOMING LOUNGE; TAILORING:
CARLOS SANCHEZ/LARS NORD
ROBOCOP COVER INSET:
COURTESY CTMG.INC, AND MGM
PICTURES INC.

ON THE COVER
JOEL KINNAMAN
118
Get big the tasty way
with easy, muscle-
building stir-frys.
103 The
Spring Break
Body Plan
Build muscle and burn
fat for beach season.
118 The
Ultimate
Muscle
Stir-Frys
Keep the avor,
lose the pounds.
128 The
Warrior Body
Workout
Get shredded with
Michael Olajide Jr.
136 Fat Facts
Our expert panel
discusses the
pros and cons
of saturated fat.
144 Fear the
Underdog
UFC ghter Johny
Hendricks shares
his secret to
knockout success.
149 Scientic
Nutrition
These explosive
pre-workout drinks
will re you up!
24
New findings
reveal that
both men and
women have
a habit of
ogling the
female form.
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I T S
ALL
ABOUT
THE
FI T
THE ST YL E
I SSUE

INTRODUCING THE FIRST RAZOR
BUILT FOR MALE TERRAIN.
A ROUNDED HEAD
FOR TRICKY SPOTS
3 LUBRICATING STRIPS
FOR MORE GLIDE
AN ANTI-SLIP GRIP
FOR ULTIMATE CONTROL

1 4 ME N S F I T NE S S MA RCH 2 0 1 4 RI CH A RD PHI BB S
THIS
MONTH
ON
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We all love
comfort foodjust
not the calories that
come with it. Learn
how to tweak your
all-time favorites
to be healthier
without sacrificing
the flavor you love!
Theres more to
a stocked bar than
just bottles. From
the shaker to the
jigger, we round up
five essential tools
that should be in
your drink-mixing
arsenal at all times.
No excuses.
Go behind the
scenes of our New
York City cover
photo shoot. The
star of The Killing
and this months
RoboCop reboot
talks about the
movie, fitness, and
his personal style.
Hover your
smartphones
camera over the
cover of the issue
youre holding
in your hands to
watch a trailer
highlighting some
of what you can
expect this month.
KITCHEN
Spring cleaning your
body will thank you for.
mensfitness
.com/14foods
PLAY THE
FIELD
Read up on these
10 tips for dating
around without being
dishonest or that guy.
mensfitness.com
/serialdater
BULLET-
PROOF YOUR
BRACKET
A guide to boxing out
the competitors in your
March Madness pool.
mensfitness.com
/marchmadness
ADVENTURE
RUNNING FOR
URBANITES
Unlock your citys most
riveting (and fun!) running
routes with our guide
to 10 of Americas most
adrenaline-pumping
locations to pound
the pavement.
mensfitness.com
/urbanadventures
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CLASSICS
REVISITED

RAISE THE BAR

JOEL KINNAMAN THE MARCH ISSUE

14 FOODS
TO THROW
OUT OF YOUR

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a self-tuning trainer that smartly adapts its cushioning to
your every step, creating your ultimate run. This is the next
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VI EW FROM THE TOP
Suit yourself
UST BECAUSE something is in style doesnt mean it
looks good on you.
Sorry, but its better that you know. Ive overseen
a large number of magazines over the years, and Ive
spent a lot of time watching the mens fashion industry
evolve (or rather, recycle), and every year I see guys fumble
with ill-advised trends in the hopes of appearing stylish.
Gentlemen, were better than that.
Style isnt something that can be bought or borrowed.
Just like a great physique starts with your DNA and is then
fne-tuned over time, style is something you develop. Thats
precisely what this issue is designed to help
you do, and its why after all my years I still
believe that Mens Fitness consistently
produces the best style coverage of any
mens magazine. (Oh, rightwelcome to
the Style Issue!)
As youll see in the following pages, being
ft and stylish is about much more than just
clothes. According to the New Oxford American Dictionary,
style is a manner of doing something. Sure, that includes tie
bars and pocket squares, but what it really meansat least to
our editorsis that anything you can do, you can do in style and
with confdence, whether its dressing, grooming, ordering a
drink, or planning a date.
Or climbing a mountain, for that matter. Extreme rock
climber Alex Honnolds style is more about subtracting things
than adding themspecifcally, any ropes or safety equipment.
(Youll have to read the story to believe it!)
In this issues cover story, RoboCop star and lone wolf Joel
Kinnaman tells Dean Stattmann how embracing his solo style
has brought the young actor from Sweden success beyond his
wildest dreams, and how bringing back everyones favorite law-
enforcing cyborg was about more than just looks. Lets go with
black, Michael Keaton says in one scene, right before the boxy
blue robot from 1987 is reintroduced as a sleek, streamlined
badass. To complement the new look, Kinnaman reimagined
the way his character would move. That was sort of an old idea
of how a robot would move, he says. Now its a much more
fuid, humanlike motion.
Of course, this wouldnt be the Style Issue without pages
and pages of useful information to help you look great, so in
addition to our usual mix of fashion and grooming stories,
weve included a blowout insiders guide to pulling of spring
2014s biggest mens trendkhakiwith expert advice on how
everything should ft. Because, at the end of the day, its just
like iconic menswear designer John Varvatos said during an
exclusive interview with Mens Fitness: You dont need a lot of
clothesyou just need good-ftting clothes.
J


JorgGray.com
rugged individualism
JG6600-23
Chronograph

Breakthroughs
HARD-HITTING
NEWS FROM THE
CUTTING EDGE
OF SCIENCE
YA S U + J UNKO MA RCH 2 0 1 4 ME N S F I T NE S S 1 9
EDI TED BY NI NA COMBS
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fitness
Breakthroughs
TWENTY
MINUTES
OF DAILY
EXERCISE
COULD MEAN
YOULL NEVER
SUFFER FROM
DEPRESSION.
WHY PEOPLE HAVE SEX
QUI CK F I X
For a Higher Jump,
Do a Deeper Squat
The deeper you squat, the
higher and more powerful your
jump will become, the Jour-
nal of Strength and Conditioning
reports. Parallel squats [thighs
parallel with the floor] resulted
in higher power generation
compared with quarter squats,
says study author Theo doros
Bampouras, M.Sc. In fact, he
adds, any activity that requires
leg power, from going up stairs to
running faster, will benefit. So
go downway downand come
up big. MA R K BA R ROS O
Q
Physical activity doesnt just treat depressionit can
actually prevent it. A new study review found that 150
minutes a week of moderate exercise can lower your risk of
everyes, evergetting depressed by up to 63%. Walking,
cycling, even gardening 2030 minutes daily can prevent the
risk of developing depression in those whove never had it,
says review author George Mammen. If you suspect youre
susceptible, or have a family history of depression, remember:
Motivation follows action, not vice versa. Sweat first, smile later.
SOURCE: AMERICAN JOURNAL OF PREVENTIVE MEDICINE
YOUR BEST
SHOT
AGAINST
AND I N REL AT ED NEWS
CALORIES THAN WALKING
Q Speaking of exercise, men burn
about 4.2 calories a minute dur-
ing intercourse, compared with 3.3
for treadmill walking at a speed of
three miles per hour, says a Uni-
versity of Quebec study of 21 cou-
ples ages 1835 who had sex while
wearing a fitness tracker (where
are we when they need volunteers
for research like this?). Though,
frankly, we dont expect this new
data to create a sudden upsurge in
sack time (see below).
Tank: GAP
Shorts: NUMBER
LAB
Want it?
See page 150.

For its calorie-
burning benefits

Some other
reason
DEPRESSION
SEX BURNS MORE


BE INSPIRED: I enjoy helping people achieve their
goals, and my job as a personal trainer and tumbling
coach lets me do just that. Knowing I inspired
someone to succeed and live to be healthy in and out
of the gym thats my payday.
ACHIEVE PEAK PERFORMANCE: Fitness is part of
my everyday life. My daily routine consists of waking
up with a 10-minute stretch to get the blood owing,
followed by reaching a goal of 100 pushups. Around
lunch I focus on weight training for 45 minutes, and
after work I go to my gym to execute various Parkour
movements, which helps my cardio and lets me do
something Im passionate about.
FUEL YOUR BODY: Vegetables and fruits have all of
the necessities and Im kind of obsessed with them.
Im not a vegetarian though, I love my protein. I drink
the Zero Carb Isopure protein when Im done with a
workout, its refreshing and I know Im getting the
cleanest protein around.
THE RIGHT FIT: Comfort is important to me, no
matter where I am I like to make sure I have the right
clothes to be relaxed. I nd myself wearing bright-
colored clothes in the gym.
Advertisement
TO FIND OUT MORE ABOUT AUSTIN
AND ISOPURE CHECK OUT
THEISOPURECOMPANY.COM/AUSTIN
AUSTIN RAYE
REVEALS HIS
PURE
PASSIONS
Fitness is much more than just showing
up at the gymits about discovering
your passions and striving to achieve
your goals.
Athlete Austin Raye has done just that.
He is a tness enthusiast who wears
many hats, as a personal trainer, massage
therapist, and tumbling coach. However,
Austins greatest passion is Parkourthe
sport that is all about movement and
getting from point A to point B in the
most efcient way possible. It can include
running, climbing, swinging, jumping and
other challenging moves. With Parkour
and other life goals, Austin lives by his
message: Never give up on something
you truly love. Check out his tips for
succeeding in and out of the gym.

V
I
C
T
O
R
I
A

B
R
O
U
G
H
T
O
N

Meet the man behind the muscle at TheIsopureCompany.com/Austin #MoreThanMuscle

Demand a recount!
( Just dont do it yourself.)
Political passion can erode your objectivity, says a
new study out of Yale University.
Subjects were quite good at solving a math prob-
lem when it was presented as part of a neutral topic,
says Ellen Peters, Ph.D., but, when the identical data
were put into a politicized domaingun control, in
this casethey made sense
of the evidence in ways that
helped them maintain their
political beliefs. Next time
youre debating politics,
remember that even
your own reasoning may be
on the blinkand focus on
listening as much as talking.
BEN RADDI NG
Q
In a classic SNL sketch,
women of the future
have evolved so that their
eyes are on their breaststhe
only way to make eye contact
with men. But as it turns out,
its not just guys who gawk.
Researchers found that, when
shown pics of women, both
sexes eyed her breasts, hips,
and waist. We constantly see
women objectified, says the
studys Sarah Gervais, Ph.D.
So, when we turn our own lens
on women, we focus on those
parts, too. Were not condoning
brazen rubberneckingbut
next time your girl pops you for
taking a peek, chances are she
just took one, too.
SOURCE: UNIVERSITY OF NEBRASKA-LINCOLN
W
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p
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Y
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+

J
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o
QUI CK F I X
STAMINA
Q Men and women
coached on motiva-
tional self-talk do
better on endurance
exercises than those
who just slog along,
new research says.
The systematic
use of positive, self-
directed statements
like, Come on, get
up for it! led to an
18% improvement in
before an endurance
workout could so
exhaust your mind
that your body tires
more quickly.
If the goal of a
training session is to
maximize muscle or
cardio-respiratory
fitness, avoid mental
fatigue before train-
ing, Marcora says.
For example, run
your 10K after a light
day at work, not a
mentally taxing one.
SOURCE: UNIVERSITY OF KENT
BUSTED:
MEN AND
WOMEN
WOMEN
time to exhaustion,
study author Sam-
uele Marcora, Ph.D.,
explains.
Just do it! Oh, you
know what we mean.
BEFORE
THE GYM
Q From a sepa-
rate study by the
same researchers,
bad news for book-
worms: Studying
RESEARCH
SAYS WERE
ALL DRAWN
TO BREASTS.
THANKS,
SCIENCE.
2 4 ME N S F I T NE S S K A RE N C OL L I NS
SPEED READ: A Florida State University study of 207 newlywed couples
found that spouses who were insecure in their relationship were more likely to
cheat on their partnerand their partner was more likely to cheat on them.
brain
TALK YOURSELF
INTO MORE
BOTH OGLE
... BUT DONT
HIT THE BOOKS

style
2 6 ME N S F I T NE S S MA RCH 2 0 1 4
Heads Up
(and Fix That Hat!)
If you asked for her number and she
shot you down like a clay pigeon,
your getup could be to blame. A new
poll found that 64% of women judge
the opposite sex on their clothes,
compared with just 48% of men.
Low-slung, crack-baring jeans and
backward caps were top offenders.
SOURCE: SHOPAHOLIC SHOWDOWN
GETTING SOFT
BEATS
GOING BALD
Q As you age, are
you more afraid
of losing your pre-
cious hair or your
trusty hard-on?
Its not a trick
question: In a recent
survey by His Hair
Clinic, 94% of
men said balding
was their biggest
fear, versus 89%
who most dreaded
impotence (going
gray, getting fat,
and being toothless
were other terrors).
For most men,
going bald is scary
because it doesnt go
unnoticed, whereas
things like impo-
tence could be hid-
den or disguised,
says survey spokes-
man Matthew Iulo.
We suspect the
ladies would dis-
agree with this one.
SAMANT HA SUT TON
GOOD I DEA
USE SPF 30+
& AVOID SKIN
CANCER
ENTIRELY
QStunning sunning
news: A sunscreen
with an SPF of 30 or
higher can protect
you from all skin
cancers (if the label
says broad spec-
trum), Australian
researchers have
concluded.
When test subjects
correctly applied
the sunscreen, biop-
sies taken before
and after exposure
showed no impact
on the gene that
repairs sun dam-
ageso no DNA
changes to the skin.
So if you havent
been slathering on
the 30+, nows the
time to start. (Actu-
ally, years ago was
the time to start, but
today works, too.)
SOURCE: QUT AUSSUN
RESEARCH LAB
COLOR CODE:
KHAKIS
SEND HER
LONG-TERM
RELATIONSHIP
VIBES.
Q
When prepping for a date, you probably dont worry about
the color of your pantsbut maybe you should. A poll of
1,300 women found they form fast opinions based on the hue of a
guys trousers. For example: Khaki says youre rich and
would be a good catch. Bright shades show creativity
but may send an Im just hooking up signal. Dark colors
suggest you enjoy lifes finer things; and green means
you like travelbut may be too broke to afford it. No word
on what wearing jeans says, but if theyre holey or acid
washed, were pretty sure its Id like to get home early.
SOURCE: BARLEY & BRITCHES
MENS FITNESS
ROUNDS UP THE
TOP 10 KHAKI
LOOKS FOR
SPRING
STARTING ON
PAGE 74.
U
J
o
h
n

K
o
b
a
l

F
o
u
n
d
a
t
i
o
n
/
G
e
t
t
y

I
m
a
g
e
s
I T S
ALL
ABOUT
THE
FI T
THE ST YL E
I SSUE
SURVEY SAYS:
YOU BET
YOUR
BRITCHES
THE COLOR
MATTERS

Breakthroughs

2 8 ME N S F I T NE S S MA RCH 2 0 1 4 NI CK L E A RY
SCORE CARD
Q Working out can
negate one of the
harmful effects
erectile dysfunc-
tionlinked to a
high-fat, high-
sugar Western diet,
according to new
research.
Male rats were
fed a Western diet
(WD) or a control diet
(CD) for 12 weeks,
while subgroups
of each group ran
JOB OFFERS:
BARGAIN
FOR A BIGGER
PAYOFF
Q
Not negotiating an initial
job offer could mean miss-
ing out on roughly $634,000 in
salary during a 40-year career,
says a recent study in the Jour-
nal of Organizational Behavior.
And worse, thats a mistake
almost half (49%) of all appli-
cants make, CareerBuilder
reports. Also revealing: While
job seekers big fear was
that, if they negotiated, the
job offer would be rescinded,
nearly half of bosses said
theyd be open to discussion.
Most employers Ive spoken
with say they expect a negotia-
tion, says study scribe Crystal
Harold, Ph.D. And where
there isnt room to improve the
offer, theyll indicate theyre
giving their final and best.
Next time you land an offer, a
little back-and-forth could
have big benefits. T I FFANY GAGNON
WORK WONDERS
A messy office can be a neat thing
(creatively speaking)
An untidy space can boost creativity. Groups in two
roomsone tidy, one messywere asked to imagine
new uses for Ping-Pong balls, then judged on inge-
nuity. The messy rooms ideas? Chair-leg protectors
and packing peanuts (hey, you come up with some).
The neat room? Beer pong (duh). Messiness is
associated with [rejecting] social conventions, and
can cue motivation to break free from what oth-
ers typically do, says researcher Ryan Rahinel. Old
food, thoughthats gotta go.
SOURCE: UNIVERSITY OF MINNESOTA
Q Want to keep your
romance healthy?
Watch the texting. In
a study of married,
engaged, or seri-
ously dating young
couples, those who
exchanged warm
texts reported being
happier, while those
who texted about
relationship prob-
lems were less
satisfied overall.
Theres a narrow-
ness with texting,
so you dont see the
breadth of a per-
sonkey to good
communication,
says study VIP Jona-
than Sandberg, Ph.D.
In short: Text her
sweet nothings, but
work on couples
issues face-to-face.
SOURCE: JOURNAL OF COUPLE AND
RELATIONSHIP THERAPY
YOU COULD
CHOOSE NOT TO
ASK FOR MORE
MONEYOR YOU
COULD BUY
THIS BOAT.
How many times
hav I asked u,
its such a small
thing!
Who is this?
Cant believe u
left dirty dishes
in the sink again
this a.m.
on a treadmill or
just hung out doing
nothing. Surpris-
ingly, rats who ran
no matter which
diet they were
fedhad no sexual
impairment.
Intense exercise
prevented the harm-
ful effects of the WD
on erectile function,
says study author
Justin La Favor, Ph.D.
So get in a workout
after that burger
youll have less to
beef about in bed.
SOURCE: EAST CAROLINA U.
SEX: TRAIN
HARD TO
STAY HARD
TEXTING, 1, 2, 3:
IS THIS RELA-
TIONSHIP ON?

Rookie to All-Star.
geico.com [ 1-800-47-AUTO [ locol ofce
Change for the better.
Switch and you could save with GEICO.
Some discounts, coverages, payment plans and features are not available in all states or all GEICO companies. GEICO is a registered service mark of Government Employees Insurance
Company, Washington, D.C. 20076; a Berkshire Hathaway Inc. subsidiary. GEICO Gecko 1999-2014. 2014 GEICO

3 0 ME N S F I T NE S S YA S U+J UNKO
Game Changers
Overcome a nagging injury p. 32
Eat bad, look great! p. 37
Trending soon: (super) wool p. 50
Date your exs friend? p. 58
Everything you need to make life work for you
BOOSTEDS ELECTRIC
LONGBOARD, CONCEIVED
AT STANFORD UNIVERSITY,
HITS SPEEDS OF 20 MPH.
EDI T ED BY DEAN STAT T MANN

Q
Getting around any urban area
can present some logistical
hurdles. Subways and public transit
are great, but they arent always
reliable. And while we love biking,
getting to work sweaty or trying to
find a safe spot to lock up your wheels
can be a pain. Thats why we like
Boosted Boards motorized longboard.
Developed by three friends from
Stanford University and launched on
Kickstarter, this ride is appealing for its
modern design and clever engineering.
Powered by two 1.3 hp brushless mo-
tors, the board has a top speed of 20
mph, a range of six miles, and a charg-
ing time of two hours. The electric
motors drive the rear wheels and are
controlled by a Bluetooth remote: Hold
down a button with your index finger,
and just roll a wheel with your thumb
to go forward, backward, and brake.
Whats more, the braking is regenera-
tive, which means youre charging the
battery at the same time. As for dura-
bility, the guys from Boosted also made
sure to use premium longboarding
decks, wheels, trucks, and bushings
for maximum performance, so no wor-
ries there. And if youve never stepped
foot on a longboard before, thats not a
problem, either. The learning curve is
a lot less steep [than a traditional long-
board], Matthew Tran, one of Boosted
Boards founders, claims. You dont
have to learn how to balance on one
foot and push with the other foot, and
you dont have to worry about learning
how to brake. The best part? Once
youre at your destination, you just
pick up your ride and walk inside. Now
thats convenient. $1,300 (available
for order now; summer delivery
expected), boostedboards.com
Shake up your boring
commute with a high-speed,
rechargeable thrill ride
By Andrew Del-Colle
daily
glide

get fit
S
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b
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G
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3 2 ME N S F I T NE S S MA RCH 2 0 1 4 J A ME S MI CHE L F E L D E R & T HE RE S E S OMME RS E T H
GAME
CHANGERS
Q
Hitting a plateau on a lift or pulling something in
your back during a set doesnt happen because you
downed the wrong pre-workout drink. You have a weak-
ness you need to address. Some link in your bodys chain
of muscles is broken, and, until its fixed, your progress
will be stalled and youll risk further injury. You need to go
back to the basics, using self-limiting exercises to assess
and correct the problem before it gets worse.
KNOW YOUR
LIMITATIONS
Self-limiting exer-
cises are movements
that, if you dont
perform them with
perfect technique,
you wont be able
to do them at all, at
least not in a way that
resembles the actual
move. Gray Cook is
a physical therapist,
strength coach, and
founder of Functional
Movement Systems
(FMS), a pioneer
company in func-
tional fitness that
promotes movement
pattern analysis and
assessment. In plain
English, FMS experts
look at how your body
moves and tell you
what needs to change
in order for you to
perform better and
reduce injuries. They
use self-limiting exer-
cises to fix clients.
[A big] deadlift
doesnt matter if you
have to lose align-
ment or integrity
to get it, Cook says.
Dont let an obsession
with adding strength
and muscle hurt
your movement. Bad
movement can come
from sitting too much,
past injuries that
havent healed prop-
erly, or poorly planned
training that has
resulted in muscle
imbalances, and it can
set you up for injury
and postpone results.
But when you correct
it, you take the brakes
of your potential to
gain strength and
muscle and otherwise
improve every other
aspect of your fitness.
Self-limiting move-
ments cover virtually
any exercise that
requires stability,
mobility, endur-
ance, and strength
particularly from
your corewith form
breaking down fast
should any one of
these be compro-
mised. The farmers
walk (carrying heavy
dumbbells by your
sides), overhead
carry (exactly what
it sounds like), and
jumping rope are all
examplessimple
but surprisingly chal-
lenging movements
that require total
engagement. Screw
up on any of these
moves and youll
know it immedi-
atelyyoull have
to bail on the set or
jerk your body out of
alignment to finish it.
(Yes, even the simple
act of rope skipping
that children do
depends on precision
movement. Your ears
have to be over your
shoulders, says Cook.
Your shoulders have
to be over your pelvis
and then youre just
this little piston. If you
lose alignment, you
cant clear the rope.)
With self-limiting
exercise, everything
you do has to be
perfect, and the
only way to get
better is to practice.
The exercises are a
great teaching tool,
especially if youre
a beginner whos
unsure if hes doing
it right.
FIX YOURSELF
When you work on
self-limiting move-
ments, you train
strength, flexibility,
endurance, and bal-
ance all at once, so
practicing them can
be a workout on its
own. You may not be
able to manage many
reps at first, but youll
improve as your
weaknesses become
less pronounced. See
The No-Limits Work-
out on the following
page for a sample
routine of self-limit-
ing movements that
will fortify com-
monly weak areas
and restore mobility
to tight muscles.
Expect it to boost your
performance on the
deadlift and improve
the flexibility of your
hips and hamstrings
while strengthening
your core.
Dont ignore self-
limiting exercises
just because you
havent hit a plateau
yet or dont currently
have aches or pains to
complain about. We
see guys with amaz-
ing shoulders who
cant do an overhead
press anymore, much
less an overhead
carry, says Cook. Fail-
ing to do functional
training can rob you
of your very ability
to function, and then
what good is merely
looking athletic?
EXERCISES THAT
FORCE YOU TO
USE GOOD FORM
CORRECT YOUR
WEAKNESSES.
Deadlift. Your
shoulders
should be over
the bar with
your back flat.
Dont let pesky weak points hold you
back from making big lifts
By Michael Schletter, C.P.T.
PUSH PAST
YOUR LIMITS



IM GETTING OLDER AND MY
JOINTS ARE KILLING ME WHEN
I LIFT WEIGHTS. IS THERE
ANYTHING I CAN DO TO TRAIN
PAIN-FREE?
RAY K., SAN BERNARDINO, CA
Start substituting more joint-friendly
exercises. The bench press is a mighty
upper-body builder, but using a
standard barbell for it is hard on the
shoulders and elbows. Keith Scott,
a physical therapist and the owner
of Impact Training & Fitness in West
Berlin, NJ, recommends using a bar
that ofers angled or parallel grips.
These bars are often called Swiss and
football bars, respectively.
You can swap out traditional dead-
lifts for trap-bar deadlifts, Scott says,
which put less stress on your lower
back because you dont have to reach
forward as far. For chinups, consider
using a pair of rings rather than a xed
bar, which allow your arms to move
naturally as you perform your reps.
If you cant make these substitu-
tions, you can always do more dumb-
bell work, which is decidedly safer
and more joint-friendly than barbell
training. But remember this: Getting
older doesnt doom you to training
soft. You can still go heavy, just not
as often. Spend more time in the 8- to
12-rep range on exercises to prevent
joint strain.
Sean Hyson, C.S.C.S., is the Mens
Fi tness training director and author of
the new 101 Best Workouts of Al l Time
(101bestworkouts.com). E-mail him at
asksean@mensfi tness.com.
HARD
FACTS
OUR TRAINING
DIRECTOR, SEAN
HYSON, SOLVES
YOUR WORKOUT
CONUNDRUMS
1A BEAR CRAWL
Sets: 3 Reps: Crawl for
50100 feet
Get on all fours and crawl
forward like a bear. Keep
your legs fairly straight so
your hips are above your
head and step to the
outside of your hands.
Brace your core and try
to move smoothly.
3 LOG SQUAT
Sets: 2 Reps: 610 (each
side)
Hold a barbell over one
shoulder. Stand with feet
shoulder-width apart and
toes turned slightly out.
Bend your hips back and
squat as low as you can
without your lower back
rounding. Keep the bar
level. When youre able,
take your hand away and
balance the weight on
your shoulder alone.
Complete your reps, rest,
then do the other side
(thats one set).
2 DEADLIFT
Sets: 3 Reps: 5
Stand with feet about
hip-width apart. Bend
your hips back to reach
down and grasp the bar
so your hands are just
outside your knees.
Keeping your lower back
in its natural arch, drive
your heels into the floor
and pull the bar up along
your shins until youre
standing with hips fully
extended. Use the same
load each setit should
be heavy enough that you
can get only five reps in
the last set.
1B JUMP ROPE
Sets: 3 Reps: Do as
many jumps as you can
in 30 seconds
Two turns of the rope per
second is a good goal.
Aim for the same number
of turns or more each set.
CHILDISH
MOVEMENTS
CAN IMPROVE
MOBILITY
AND CORE
STRENGTH.
H
y
s
o
n
:

J
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m
y

F
o
n
t
a
i
n
e
Tank: DKNY
Pants: ARMANI
EXCHANGE
Shoes: REEBOK
Want it?
See page 150.
J A ME S MI CHE L F E L D E R & T HE RE S E S OMME RS E T H
Alternate the paired exercises (A and B) until all sets are complete. So, you ll do a set of A, rest as needed,
then B, rest, and repeat. Perform the remaining exercises as straight sets (completing all sets of one
exercise before moving on to the next). End any set the moment you feel your form breaking.
get fit
GAME
CHANGERS
The no-limits workout



Beefy Mushroom
Burgers
Q Mushrooms do more
than slash calories, fat,
and cholesterol; their
umami, or savory taste,
intensifies the flavor of
the food theyre mixed
into. Whats more,
mushrooms are the only
source of vitamin D in
the produce aisle.
INGREDIENTS
MAKES: 2 SERVINGS
6 oz cremini mushrooms
1 tsp canola oil
Sal t and black pepper, to
taste
cup low-fat ricotta
cheese
4 oz 93% lean ground
beef
1 large egg, lightly beaten
cup seasoned
bread crumbs
1 tsp dried basil
1 tbsp Worcestershire
sauce
2 deli thin buns
DIRECTIONS
1) Chop mushrooms into
-inch pieces. Heat a
skillet over medium-
high heat. Add 1 tsp
canola oil. Place mush-
rooms in pan and saut
for 35 minutes. Drain.
Return mushrooms to
pan and season with
sal t and pepper.
2) In a medium bowl,
combine mushrooms,
ricotta cheese,
beef, egg, bread
crumbs, basil, and
Worcestershire sauce.
Form mixture into two
patties of equal size.
3) Preheat grill or grill pan
to medium-high heat.
4) Cook patties for 57
minutes on each side, or
until they reach an inter-
nal temperature of 160.
5) To assemble, place
each patty on top of a
deli thin and garnish
with your favorite
fresh produce.
NUTRITION
Calories: 377
Protein: 30g
Carbs: 4g
Fat: 13.5g
Saturated fat: 2g
Fiber: 7g
Cholesterol: 151mg
Sodium: 790mg

eat smart
GAME
CHANGERS
this
is
why
youre
fit
Pile your plate high with these healthy
takes on your favorite comfort foods
By Elizabeth M. Ward, M.S., R.D.
Q
Were not above food porn. Well be the
first to admit that weve also toured this
iswhyyourefat.com, the Internets deep-fried,
culinary hall of shame. Were only human, after
all, and double-cheeseburgers with doughnut
buns appeal to us, too. Unfortunately, they also
keep us fat. So we decided to embrace it. As they
say in the infomercials, Theres got to be a bet-
ter way! And we found it: classic comfort food,
just the way you know and love it, but with the
stealthy substitution of natural muscle-building,
fat-burning, and energy-boosting ingredients.
Its time to drop the guilt. Because sometimes,
you can have your cake and eat it, too.
CL A I RE BE NOI S T

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3 8 ME N S F I T NE S S CL A I RE BE NOI S T
IM DATING A GIRL WHO DOESNT
DRINK. I DO, AND I FEEL AWKWARD
ENJOYING A COCKTAIL AT DINNER.
WHAT SHOULD I DO?
JACOB G., SALT LAKE CITY, UT
Well, fellas, courtesy is the name of the
game here. If her preference is to not sip
a brewski at dinner, adapt to her request.
Ask, Mind if I order a drink? Ill bet shell
be cool with it (and admire your gentle-
manly ask). If not, enjoy her company
without the drink. Or, meet in the middle
mix up a unique mocktail, like this one.
Rosemary-Lemon Mocktail
FOODS
WITH
BENEFITS
OUR MODEL CHEF,
CANDICE KUMAI,
TELLS YOU HOW TO
DO IT IN THE KITCHEN
Noodle-Free
Vegetable Lasagna
Q Each serving of this
cheesy, wheat-free
rendition of lasagna
contains a full serving
of vegetables and satis-
fies nearly 70% of your
daily calcium needs.
INGREDIENTS
MAKES: 8 SERVINGS
3 large zucchini,
washed and unpeeled
1 tsp sal t
1 24-oz jar tomato-
basil marinara sauce
1 10-oz package
chopped, frozen
spinach, defrosted
and drained
1 cups shredded carrots
2 large eggs
1 tsp dried oregano
1 tbsp dried parsley
1 cups part-skim ricotta
cheese
16 oz (about 3 cups) part-
skim shredded mozza-
rella cheese, divided
DIRECTIONS
1) Chop ends off zucchini
and cut in half cross-
wise. Then cut spears
lengthwise into -inch
slices and lay flat in a
large dish. Sprinkle
with sal t and let sit for
10 minutes.
2) In a gas grill or grill pan
heated to medium-high,
grill zucchini on each
side until cooked,
about 12 minutes per
side. Allow to rest
on paper towels.
3) Preheat oven to 350.
4) In a medium bowl, com-
bine marinara sauce,
spinach, and carrots.
Mix well. Set aside.
5) In another medium
bowl, beat eggs lightly
by hand. Add oregano,
parsley, and ricotta
cheese. Mix well.
6) To assemble, spread
cup of the tomato sauce
mixture in a 9-by-12-
inch baking dish. Top
with a single layer of
zucchini. Spread half of
the ricotta mixture on
top, then add half of the
remaining tomato sauce
mixture and 1 cup moz-
zarella cheese. Repeat
the steps in order with
the remaining ingre-
dients, saving 1 cup of
mozzarella cheese. Top
the third and final layer
of zucchini with remain-
ing mozzarella.
7) Cover with aluminum
foil. Bake for 20 min-
utes. Remove foil and
bake for another 15 min-
utes. Cool for at least 10
minutes before cutting.
NUTRITION
Calories: 381
Protein: 28g
Carbs: 25g
Fat: 20g
Saturated fat: 11g
Fiber: 5g
Cholesterol: 105mg
Sodium: 902mg
Better Mac n Cheese
Q Compared with the
boxed, processed-
cheese version, this
homemade mac n
cheese has double the
fiber, far less sodium,
and no artificial colors
or preservatives.
Butternut squash
substitutes for some
of the cheese without
sacrificing the taste
and texture you love.
INGREDIENTS
MAKES: 6 SERVINGS
8 oz whole-wheat
elbow macaroni
1 cups low-fat, no-sal t-
added cottage cheese
1 cups pured
butternut squash
3 tsp olive oil, divided
1 large onion, chopped
1 cup shredded,
reduced-fat
cheddar cheese
tsp freshly ground
black pepper
tsp cayenne pepper
2 tbsp seasoned
bread crumbs
2 tbsp grated Asiago or
parmesan cheese
DIRECTIONS
1) Preheat oven to 350.
Coat a 2-quart casse-
role dish with cooking
spray. Cook macaroni
according to package
directions. Rinse with
cold water. Cover and
set aside.
2) Place cottage cheese
and butternut squash
in a food processor
and blend until smooth,
about 45 seconds.
Set aside.
3) In a medium skillet,
heat 1 tsp olive oil over
medium heat. Add onion
and saut until tender,
about 5 minutes. In a
large mixing bowl,
combine cooked
macaroni, cottage
cheese mixture, onion,
cheddar cheese, black
pepper, and cayenne
pepper. Mix thoroughly.
Transfer macaroni
mixture to the prepared
baking dish.
4) In a small bowl, com-
bine 2 tsp olive oil,
bread crumbs, and
grated cheese. Sprin-
kle on top of macaroni.
5) Bake uncovered for
about 30 minutes or
until hot and slightly
bubbly. Serve warm.
NUTRITION
Calories: 285
Protein: 20g
Carbs: 40g
Fat: 6g
Saturated fat: 2g
Fiber: 4g
Cholesterol: 10mg
Sodium: 260mg
Candice Kumai is
the author of Cook
Yourself Sexy, a Top
Chef alumnus, and
a regular judge on
Iron Chef America.
E-mail questions to
her at askcandice
@mensfitness.com.
BUTTERNUT
SQUASH IS A
SNEAKY
SUBSTITUTE
FOR CHEESE.
cup fresh lemon
juice
1 cups sugar
2 cups water
2 sprigs rosemary
Sel tzer water
1) Begin by
making lemon-
rosemary simple
syrup. In a small
saucepan, combine
lemon juice, sugar,
water, and 2
rosemary sprigs.
Simmer gently over
low heat, stirring
occasionally, un-
til sugar has com-
pletely dissolved.
2) Continue to
simmer for another
2 minutes. Set
mixture aside to
cool. Discard
rosemary sprigs.
3) To serve, fill
glasses with ice.
Add 2 parts lemon
rosemary syrup to
one part sel tzer.
MAKES: 46 SERVINGS
AND THATS
NOT ALL!
Get more
recipes at
mensfitness
.com/
comfortfood

man up
S PE NCE R HE Y F RON
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I STARTED
LOVING THE
LIFESTYLE
OF BEING
FIT AND
FEELING
HEALTHY.
Nick Jonas wears the
new ultraslim cotton
tank top with contrast
trim by Lacoste Live,
available April 2014.
Want it?
See page 150.

Nick Jonas is eyeing Hollywoodand leaving the
teenyboppers in the rearview By Dean Stattmann
Q
Although it may be some time before Nick Jonas is able
to shake his association with the Jonas Brothers, the
now-defunct musical juggernaut he founded eight years ago, the
21-year-old is wasting no time moving on to bigger challenges.
With episodes of Smash and Hawaii Five-0 already behind him,
and a big-screen starring role coming up in this years Careful
What You Wish For, Jonas is making a serious run at acting. And
hes even taken the time to carve out a matching set of A-list abs.
WHY DID YOU DECIDE
TO GET IN SHAPE?
The initial decision came
when I found out I was going
to be doing Careful What You
Wish For. I spend a lot of time
in the movie without my
shirt on, so I wanted to tone
up and be in good shape. I
started loving the lifestyle of
being fit and feeling healthy,
and the results I was start-
ing to see were really great.
WHATS YOUR
WORKOUT LIKE?
Its circuit training, so about
seven exercises, all target-
ing diferent parts of the
body; then I follow that up
with a two-minute cardio
burnout. Its been a really
efective workout routine for
meit keeps it interesting.
AND YOUR DIET? WHAT
ARE YOU EATING?
A lot of lean protein, and Ive
cut out most carbs.
DIABETES MAKES IT
REALLY HARD TO GET
RESULTS LIKE YOURS.
HOW DID YOU DO IT?
Its really about just staying
on top of it and manag-
ing every detail. I had to
work with my doctor,
making sure all my
numbers were good
and that I wasnt put-
ting too much stress
on my body, working
out as much as I was.
When I work out, my
blood sugar goes up.
But then about an hour
and a half later it drops
down low. So, post-
workout I would have to not
only have protein to rebuild
muscle, but also carbs to
sustain my blood sugar.
So when I cut a lot of carbs
out of my diet, I had
to be conscious of that.
WHAT ENDED THE
JONAS BROTHERS?
In many ways, it was a
long time coming. We felt
trapped by our past as the
Jonas Brothers and couldnt
grow individually or as a
group while continuing to
be pigeonholed by a certain
image. We needed to have
a clean break in order for
us to keep progressing
and maturing as artists,
as brothers, and as people.
I think in all aspects of
life its important to know
when something has run its
course or when to let go in
order to move forward.
WHAT ARE YOU
LOOKING FORWARD
TO THE MOST ABOUT
MOVING AHEAD ON
YOUR OWN TERMS?
Im excited for the future,
definitely. Its nice to have
a fresh start. Im excited to
continue to pursue acting
and music, but also
really eager to further
pursue music writing
and producing for
other artists as well.
Im sure there will be
other things down
the road that I cant
predict yetso even
the endless potential
is what Im looking
forward to.
JACKED
LIKE JONAS
Get Jonas full
workout at
mensfitness
.com/jonas
workout

Mass appeal

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2
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YOU CAN
ALWAYS USE
SHORTS
RIGHT?
I CAN HEM
THOSE PANTS
NO PROBLEM
SORRY, I WAS EATING A MILKY WAY
TM
GET INTO THE CARAMEL, CHOCOLATE & NOUGAT

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LHOMME PARFUM
INTENSE
YSL
Masculine suede
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notes create a light,
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perfect for spring.
$100, yslbeautyus
.com
ARTISAN ACQUA
John Varvatos
This fresh mix of
citrus, hearty herbal
spices, and woody
accents works
just as well at the
office as it does
after-hours.
$84, nordstrom.com
MANKIND
Warm, forest-like
scents meet hints
of pineapple, ginger,
and cinnamon for
a fragrance that
embodies the
modern gentleman.
$72, macys.com
AQVA AMARA
Bulgari
Transport yourself
with a sea-inspired
mix of mandarin,
bitter water, and
patchouli.
$90, bulgari.com
UOMO
Valentino
As elegant as its
bottle, this instant
classic is light and
smooth with hints
of spice and musky
white leather.
$95, nordstrom.com
4 2 ME N S F I T NE S S MA RCH 2 0 1 4 YA S U + J UNKO
Celebrate spring by popping
a bottle of one of these fresh,
seasonal mens fragrances
By Samantha Sutton
FIRST
CONSIDER
YOUR STYLE,
THEN PICK
OUT A
COLOGNE
THAT HITS
ALL THE
RIGHT NOTES.
Kenneth Cole
GAME
CHANGERS upgrade

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2013 Anheuser-Busch, Michelob Ultra Light Beer, St. Louis, MO 95 calories, 2.6g carbs, 0.6g protein and 0.0g fat, per 12 oz.

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EAU FOR MEN
Dior Homme
Virginia cedarwood
topped with citrus and
spice makes this an
undeniably bold and
sophisticated blend.
$84, macys.com
ACQUA
ESSENZIALE BLU
Salvatore Ferragamo
An invigorating,
spicy scent mixed
with clean-smelling
ingredients like citrus
and lavender.
$80, macys.com
DRAKKAR NOIR
Guy Laroche
Throwing it back
to the 80s, this
relaunched clas-
sic is powerful and
instantly energizing.
$65, macys.com
CHROME UNITED
Azzaro
A clean, aromatic
fusion of bergamot,
colander, black tea,
and cedar creates
a memorable scent
thatll maintain from
morning to night.
$78, macys.com
LUNA ROSSA
EXTREME
Prada
Grab her attention as
you pass by with the
sweet smell of laven-
der, zesty bergamot,
and hardy laudanum.
$86, macys.com
4 4 ME N S F I T NE S S YA S U + J UNKO
OUR FAVORITE
COLOGNES OF THE
SEASON ARE
CLASSIC WITH A
MODERN TWIST.
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4 6 ME N S F I T NE S S MA RCH 2 0 1 4 NI C OL A I G ROS E L L
GAME
CHANGERS
age
fighters
Q
Windows to the
soul? Debatable.
More than anything,
the eyes offer insight
into your lifestyle. If
you spent three hours
last night slamming
shotsor stayed late
at the office wolfing
down greasy take-
outguess where that
wear and tear will
manifest itself on your
face? Long nights (and
alcohol) drain the life
from under your eyes.
Coffee wont restore
it. Even your daily
moisturizer isnt
geared for this kind
of heavy lifting. To
really smooth out the
wrinkles, dark circles,
and other signs of hard
living, you need
special ingredients
that can repair and
fortify the delicate
skin around your eyes.
Jacket:
GEOFFREY BEENE
Want it?
See page 150.
Hydrating eye creams are
the newest grooming essential
By Matt Caputo
EYE OPENER:
THE SKIN AROUND
YOUR EYES IS THE
THINNEST AND MOST
VULNERABLE OF
YOUR ENTIRE BODY.


4 8 ME N S F I T NE S S MA RCH 2 0 1 4 T HOMA S L I G G E T T
look great

BE SURE TO APPLY
(GENTLY, PEOPLE)
TWICE A DAY:
ONCE IN THE
MORNING AND
ONCE BEFORE BED.
1 RAPID WRINKLE
REPAIR
Neutrogena
A combination of
Retinol SA, glucose
complex, and hyaluronic
acid moisturizes the
skin and treats visible
fatigue under your eyes.
$21, neutrogena.com
2 FACIAL FUEL
EYE DE-PUFFER
Kiehls
This compact, glide-on
eye de-puffer is armed
with caffeine to help
empty heavy bags.
$20, kiehls.com
3 ACTIVE 99.0 MULTI-
ACTION EYE CREAM
Bliss Labs
A blend of niacinamide,
algisium C, and garde-
nia stem cells combats
puffiness, dark circles,
and wrinkles.
$90, blissworld.com
4 ENERGY EYE
ROLLER GEL Q10
Nivea
This quick-absorbing,
roll-on product cools
and renews the skin
around the eye sockets.
$9, amazon.com
5 ANTI-AGE
EYE CREAM
Clinique
Whey protein and
palmitoyl oligopeptide
promote collagen pro-
duction and firmer skin.
$28, clinique.com
6 PROTEIN BOOSTER
EYE RESCUE
Jack Black
The clinically tested
peptides packed into
this product aggres-
sively fight aging under
your tired eyes.
$40, getjackblack.com
7 CONTINUOUS MOIS-
TURE EYE CREAM
Anthony
Apply this lubricating
cream both in the
morning and evening.
Cucumber extract will
soothe your skin while
carrot root improves
elasticity and tone.
$33, anthony.com
8 FACE 5
Rituals Tatsu Collection
The active botanical
complex employs its
antioxidants to firm up
the countours of the eye.
$25, barneys.com
1 2
4
6
7 8
5
3
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GAME
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THE TWILL
TO LIVE
These smart, spring-
ready pieces are up
to any challenge
be ready
GAME
CHANGERS
Q Remember wool,
that scratchy old
sweater fabric made
famous by Mr. Rog-
ers? Its been around
forever, but right now
its experiencing a
rebirth, and outdoor-
apparel makers are
finally convincing
athletes that the
high-performance
wool of today is much
more than the coarse,
clammy, itchy-as-hell
stuf of yesteryear.
The two key
things that make it
better are finer fibers
and longer staples
[fiber clusters], says
VOORMI
HIGH-E HOODIE
Theres more to this
hoodie than its athletic
cut and bar-friendly styl-
ing. A nylon-hardened
wool outer makes it wind,
water, and abrasion
resistant, while a poly-
ester and merino blend
keeps the inside soft. Its
perfect for spring skiing
and, yes, aprs drinking.
$229, voormi.com
MARMOT PALI-
SADES FLANNEL LS
This classic casual shirt
uses a polyester flannel
and merino blend that
makes it warmer and
more comfortable than
cotton. Better yet, it
doesnt wrinkle and never
stinks, even if you wear
it for a week straight.
$90, marmot.com
IBEX BREAKAWAY II
JACKET
Dont let slushy streets
and spotty weather
cramp your cycling style.
This soft-shell features
Climawool (a stretchy,
weatherproof nylon-
wool-spandex blend ) and
breathable wool paneling
on the back and under-
arms for mobility.
$275, ibex.com
LIGHT HIKER
MICRO CREW
These tough-as-nails
socks use very dense,
small-needle knitting for
unbeatable durability
and cushioning. Theyre
plenty warm on the trail,
yet thin enough to wear
under dress shoes.
$19, darntough.com
SPERRY TOP-SIDER
MENS CLOUD LOGO
CVO WOOL
These cozy street shoes
are lighter, better venti-
lated, and, on rainy days,
faster-drying than their
canvas counterparts.
$65, sperrytopsider.com
Outdoor gear
companies are knitting
woolthe original tech
fabricinto smart,
stylish, weatherproof
performance apparel
thats perfect for spring
By Peter Koch
Timm Smith, brand
marketing director for
Colorado-based wool
apparel company
Voormi. Companies
are starting to unlock
the full potential of
wool. The result:
Next-generation mid-
layers and stylish
outerwear that out-
perform man-made
synthetics in springs
fickle hot-cold-wet-
dry conditions.
The fibers are so
fineless than a
third the diameter of
a human hairand
long that the barbs
cant jab and irritate
your skin. Whats
more, they produce
a lighter-weight
fabric that regulates
temperature on warm
days, wicking mois-
ture from your skin
to the wools surface,
where it quickly evap-
oratesas well as it
does in the cold, with
better breathability
and naturally occur-
ring, odor-eliminating
antimicrobials.
Its a pretty amaz-
ing material, Smith
says. Expect it to leave
you itching for more
time outdoors, no
matter the weather.
brave
new
wool
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5 0 ME N S F I T NE S S MA RCH 2 0 1 4 YA S U + J UNKO
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Voormis High-E
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to wind, water,
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HE SAID
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Forget dinner and a movie. Try these out-of-the-box
date night ideas that have a fun, healthy twist and
take your relationship to new levels. Fitness celebrity
Jay Cardiello, founder of JCORE, shares his favorites.
1. Paint Ball
This makes for an exciting
night out! Round up 5-6
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teams into men and
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great outlet to relieve stress
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The teamwork-driven
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the release of endorphins
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I am in the midst of training
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me and it creates a special
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and happiness to others.
4. Relationship Boot Camp
I love to pack up the Jeep
and head to the hills for
an adventure weekend
of nature and bonding.
Camping makes for a
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offers special quiet time
for couples to rely on the
security of each others
company.
REVAMP DATE NIGHT
SHE SAID
Kit Rich, celebrity
tness expert and
health writer, likes
to put a fun, t
twist on date night.
Heres how:
1. Rock Climbing
You wont be afraid of heights when
youre climbing together! This is fun
and an amazing upper and lower
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2. Tourist for a Day
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GAME
CHANGERS
Q
Few extreme sports travel as
poorly as mountain biking. Flying
is a nightmare, says professional racer
Ross Schnell. You have to disassemble
the bike, cram it into a travel case, and
pay these crazy feesand more than
half of the time they lose the bike. But
you shouldnt let any logistical nuisanc-
es hold you back from a much-needed,
two-wheeled escape. Unlike Schnell,
contractually bound to lug his deluxe,
high-performance, full- suspension
Trek Remedy around the globe (our
hearts go out to him), you have a much
easier solution: Leave everything at
home. At these booming trail-riding
meccas of varying continent, terrain,
and degree of difficulty (not to mention
fitness level), all you need is a ticket and
a toothbrush. Though we would strong-
ly suggest a fresh pair of legs, too.
BUBIN, SPAIN
Near this quiet, wind-
swept town perched
on the southern
side of the Sierra
Nevada, mountain
bikers careen down
uncrowded, slate-
rock trails laid by
Roman road builders
eons ago. (The area
has remained largely
uncorrupted since the
Moors settled here
during the Middle
Ages. Current popula-
tion? Roughly 400.)
The riding is intense,
open, and fasta wel-
come change of pace
from the herky-jerk-
iness of your nearest
root-laden forest.
WHAT T O DO: The com-
pany Switchbacks
handles all of your
logistics and instruc-
tion. One week of
shuttles, a bike, tutor
sessions, and trail
guides costs roughly
$1,000 per person. For
lodging, we recom-
mend holing up at
the Hotel Estrella de
las Nieves in nearby
Pampaneiraa rustic,
upscale establish-
ment equipped with a
rooftop pool, ideal for
a scenic rest after a
full days ride.
WHE RE T O F LY: Mlaga
E VE NI NGS: Restau-
rante Teide
F I T NE SS L E VE L : Mid
to High
COTOPAXI,
ECUADOR
With its rugged,
Andean highlands
and low-slung tropi-
cal forests, Ecuador
is a biking paradise.
Riders begin a
10-day journey in
Quito and eventu-
ally pedal their
way up an arduous,
15,000-foot ascent
to the hardened lava
trails of Cotopaxi,
an active volcano.
Rookies need not
apply. This trip
is called Taming
the Dragon for
a reason.
WHAT T O DO: H&I
Adventures runs
the excursion at
$2,907 per person
(with an extra $850
for the bike), which
includes transporta-
tion, a professional
guide, and several
nights lodging
at multiple spots
across villages and
camps in the Ecua-
dorian countryside.
The company
advises participants
to arrive in fit form
and ride at least
once a week with
training in rocky,
rooty, and single-
track terrains.
WHE RE T O F LY: Quito
E VE NI NGS: Hacienda
El Porvenir in
El Chota
F I T NE SS L E VE L : High
The best no-hassle
mountain bike getaways
By Keenan Mayo
YOU CAN
SCORE A
PRO-LEVEL
RIDE AT
ANY OF
THESE
MOUNTAIN-
BIKING
LOCATIONS.
your
Cotopaxi. The
terrain surrounding
the Ecuadorian
volcano offers a
challenging thrill ride.
awaits
ride
5 4 ME N S F I T NE S S MA RCH 2 0 1 4 DA N BA RH A M

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BRI A N K L U T CH
GAME
CHANGERS
SEDONA, AZ
These flame-colored, slick-rock
mountains used to be a spaghetti-
like mess where adrenaline junk-
ies pedaled at their own risk. But
after a trailblazing efort in recent
years by the local bike community
and U.S. Forest Service, Sedona
has emerged as the nations pre-
mier mountain biking destination.
Get there as soon as you can. The
more than 200 miles of trails
from easy, multiuse paths to
dangerous, technical tracks flying
over rock formations and creek
bedsare luring diehards from
Utahs trendy and congested Moab.
WHAT T O DO: Pure Adventures
($875 for a 7-day/8-night package
includes bike; $195 for guided
rides) and Over the Edge Sports
($90 per person a day for guided
group rides) each ofer bike fit-
tings, in addition to updated maps
of the areas shapeshifting routes.
Book a room at the low-key Red
Agave Resort ($139 for a studio;
$239 for chalet), mere paces from
the mouth of the areas popular
Slim Shady trail.
WHE RE T O F LY: Phoenix, AZ
E VE NI NGS: Oak Creek
Brewery & Grill
F I T NE SS L E VE L : Low to Mid
BRING YOUR OWN
SHOES
While you can score
a good, pro-level bike
at these locations, I
suggest packing your
footwear. While these
locations may rent out
accessories like
helmets, no one rents
shoes. And besides,
its a personal item
that is easy to pack
and well worth the
effort. If you have to,
carry them on the
flight over.
VISIT THE LOCAL
BIKE SHOP
These guys always
have a vast wealth of
knowledge and are
hugely friendly. And
that local information
is hugeespecially if
youre going over hills
and terrain youve
never gone over
before. And its their
turf, so, you know,
pay your respects.
FORK OUT FOR
FULL SUSPENSION
These [rear-and-
front suspension]
bikes, which are
pricier, just ride
better. If youre
descending rocky
terrain, getting
bumped and jostled,
youre going to need
it, especially if you
dont bike much. And
youve come all this
way, so you may as
well pay slightly
more for comfort.
USE A HOCKEY
BAG
If youre bringing
your own bike with
you,be sure to pack it
in a hockey bag. With
your bike disguised as
sports equipment
bikes, for some
reason at airports,
technically arent
classified that way
you might dodge an
extra baggage fee.
THE NEW
TRAILBLAZER.
The lightweight,
high-powered
Specialized Camber
EVO 29. $3,000,
specialized.com
TRAVEL TIPS FROM
A PRO RACER
Expert advice from globe-trotting mountain
biker Ross Schnell


connect
5 8 ME N S F I T NE S S MA RCH 2 0 1 4 MAT T H AWT HORNE
HERES THE THING
Dating your exs
friend is fraught with
danger. Theres noth-
ing about it that will
make things better
with your exand
many things that can
make them worse.
Theres the pos-
sibility of your ex-
girlfriendwhom you
can expect to hear
about more than you
would otherwise
sabotaging your
new relationship. Of
course, theres the
chance that your old
and new girlfriends
wont stay friends
but remember, shes
already heard all of
your exs complaints
about you.
At first this doesnt
matter much. Her
friend thought about
all this before she
decided to date you.
But it can matter
down the road, when
you and your new
girlfriend are fighting
about something and
she brings up similar
things you suppos-
edly did to your ex.
give her veto power
over your future?
Dont ask permis-
sion. Sure, you or her
friend should be the
first to tell her, but
only after things have
developed. If you ask
her permission and
she says no, youll
create an even bigger
problem for yourself
if you go for it. Plus,
once you tell her
youre interested
in her friend, shell
know who to go to
to sabotage your
chances.
Meanwhile, your
exs friend will likely
want to ask for per-
mission, and just as
there are situations in
which you wouldnt
want one of your
friends to date an ex
of yours, your exs
pal might not want
to date you if it risks
that friendship. But
that has nothing to do
with you.
The bottom line is,
if youre interested,
go for it. It might not
happen, but theres
nothing wrong
with tryingand,
ultimately, any
THE EX
FACTOR
A gentlemans guide to dating an
ex-girlfriends friends
By Nick Savoy
Q
First of all, relax. Its not weird or
shady that youre interested in your
ex-girlfriends friend. Actually, its pret-
ty normal. Attractive women often have
attractive friends, and many of them will
have similar interests. So whatever at-
tracted you to your ex could also apply to
her friends. Plus, while dating your ex, you
probably got to know some of her friends
on a much more genuine level than if youd
met in a bar. Thats not to say its going to be
easy. No sir. But if you keep a few things in
mind, you might just be able to pull it off.
issues between your
ex-girlfriend and her
friend are theirs to
work out, not yours.
Nick Savoy is president of
Love Systems, a method
for men to attract and meet
women. Get more info at
lovesystems.com.
PROCEED WITH
CAUTION
So, youve read the
warning labels and
still want to proceed.
Great. If youre in
direct contact with
the friend, then keep
talking to her as if
nothing happened.
Dont mention the
breakupdont worry,
your ex already told
her everything. If
youre not in contact,
add her on Facebook
after a few weeks.
If she declines, she
wasnt interested
or it was too soon. If
she accepts, start a
conversation about
something you have
in common.
Its important to
treat her exactly how
youd treat any other
new woman in your
life. I had a client who
came to me after
making precisely this
mistake: He assumed
that he and his exs
pal were past the
whole get-to-know-
each-other part of
the dating process
because they already
knew each other well.
And indeed they did,
in the context of him
dating her friendbut
not as potential part-
ners. How you frame
something with a
woman mattersa
lot. If you act like her
friends ex, shell natu-
rally treat you that
way. If you act like a
guy whos interested
in her, shell be more
likely to see you in
that light.
WHAT ABOUT YOUR
EX-GIRLFRIEND?
That relationship is
over. Why would you
PREVIOUSLY
OFF-LIMITS
FRIENDS OF
YOUR EX ARE
FAIR GAME.
NOT EASY,
BUT FAIR.
f its going to bother you so much
that you wont want to hang out with
him anymore, or wont want to hang
out with him if your ex is with him,
then youd best say its not cool.
If you can handle the possibility that your
friend and your ex are going to date, have sex,
maybe even get married, and that youre go-
ing to have to see them together, then tell him
to go ahead. Be sure to give your friend some
signposts, thoughtheres a big difference
between Of course! I like Claire, even though
were not really compatible, and it would be
awesome if you guys were a couple, and I
dont love it, but if its important to you then
Ill be fine with it. Think it over: Once given,
permission cant be revoked.
If your friend doesnt even ask, ask your-
self if the friendship is worth saving.
MY FRIEND WANTS TO DATE
MY EX. WHAT DO I DO?
I

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6 0 ME N S F I T NE S S MA RCH 2 0 1 4 NOMA BA R
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Earn
It!
by JACK OTTER
That might explain why the IRS
runs an initiative called the National
Research Program, which chooses
random returns to audit in order
to identify what it gently refers to
as noncompliance. There's an
estimated $450 billion diference
between what taxpayers owe and
what they pay, and the NRP is, loosely
speaking, one of three ways in which
you can become an unwilling part-
ner in the IRS eforts to close that
tax gap. The second way to become a
bogey lighting up the taxmans radar
screen is to make unforced errors on
your return: bad math, getting your
Social Security number wrong, not
reporting income, etc. If any of these
things describes you, I recommend
hiring a more hands-on accountant.
But when it comes to the third cat-
egory, the one most likely to trip you
up, I can help out. Every red-blooded
taxpaying American should know
about IRS publication 556, which
includes a brief mention of some-
thing called the Discriminant Inven-
tory Function System. The DIF is a
scoring system, and though the name
is a mouthful, the agencys explana-
tion for why you should care about
it is crystal clear: If your return
is selected because of a high score
under the DIF system, the potential
is high that an examination of your
return will result in a change to your
income tax liability. And you can
probably fgure out which way that
liability is most likely to change.
So the DIF is more like golf than
basketball: a low score is better.
Though the exact methodology is
a closely guarded secret, savvier
accountants have come to learn
which features of tax returns tend
to act like pheromones for auditors.
Here are fve ways to avoid waving a
red fag in front of the IRS when you
fle your 1040 next month.
T
RUE STORY: WHEN THE INTERNAL REVENUE SERVICE
added a requirement that taxpayers list the Social Secu-
rity numbers of their dependent children in order to
claim a popular tax credit, a funny thing happened. The
number of kids listed on American tax forms plum-
meted from 77 million to 70 million. Now, its possible
that aliens abducted millions of young earthlings that
year, and the government is still covering it up. But Im
going with a different theory. I believe that in random
audits, the IRS had caught people taking deductions for
children who didnt exist, so they changed the rules to seal that loophole.
EVERY RED-BLOODED
AMERICAN SHOULD
KNOW ABOUT THE
IRS DISCRIMINANT
INVENTORY
FUNCTION SYSTEM.
DONT TEMPT
THE TAXMAN
Millions of (more or less) upstanding Americans unwittingly make
themselves targets of the IRS every year. Dont be one of them.


Earn It!
No Good Deed
If you make $80,000 a year and give
$10,000 to charity, youre a good man.
Youre also on your way to earning a pretty
high DIF score. The IRS is thought to
have thresholds above which deductions
look suspicious, whether they're charita-
ble deductions, business expenses, local
taxes, or dentist bills. Janet Hagy, the Aus-
tin, Texas-based proprietor of account-
ing frm Hagy & Associates, says a client of
hers is being audited because his charita-
ble contributions look high relative to his
income. Hagy says no one outside the IRS
knows exactly what the level is that trips
the alarm, but the IRS publishes a handy
list of average itemized deductions. For
taxpayers with adjusted gross income
between $50,000 and $100,000 who
itemized, the average charitable deduc-
tion was $2,815 in 2010 (the most recent
data available). Im not suggesting that
you give less than that, but I'd recommend
keeping impeccable records if you decide
to give more.
Embrace the Decimals
Odds are the interest on your student loan
isnt exactly $500, so use the real number,
not a rounded estimate, which can raise
eyebrows at the IRS. It might look like
your record keeping is shoddy, Hagy says.
To make your, and your accountants, life
far easier, buy a desk calendar and staple
your receipts on the corresponding day,
with a note explaining the expense. Youll
be bulletproof in an audit.
Dont Drive and Deduct
The IRS allows you to write of 55.5 cents
per mile (or to use a more complicated
depreciation method) for business use of
a personal car. But not so fast: Commuting
doesnt count. And youll need detailed
records, such as a daily log showing miles
traveled, destination, and business pur-
pose, to quote the agency. Once again,
dont shy away from a valid deduction;
just make sure that you're prepared to
prove your case.
Know the Price You Paid
Since 2011 the IRS has required that bro-
kers report investors cost basis on
stocks, mutual funds, and other securi-
ties. If you sell something for more than
you paid, thats a taxable gain, and you
owe taxes on the diference. (Losses are
deductible.) If you sell an investment that
youve owned since before 2011, Hagy
suggests you tell the broker what you paid
and ask that the cost basis be included on
the 1099 form that lists your investment
gains and losses. If its reported by the
broker, she explains, it's less likely to be
questioned by the taxman.
The Efects of Moonlighting
If you run your own business as a sole pro-
prietor, do any freelance work (as your
primary employment or just on the side),
sell enough stuf on eBay, or even make a
few bucks on a hobby, you need to fle a
Schedule C. On this form youll list all your
expenses as well as your profts. The more
expenses, the lower your reported proft,
and therefore the lower your taxes. That
incentive has proven a little too tempt-
ing for people like a hotdog vendor in
Chicago who, according to a story on Mar-
ketWatch, reported that his cost of goods
sold was 50% of his sales. That sounded
a little steep to the IRS, and after an inves-
tigation revealed he hadn't reported all of
his income, he paid a hefty fne and back
taxes. If you need to fle a Schedule C,
assume your DIF score just went up.
Keep Your Cool
If, despite your best eforts to stay under
the radar, you do hear from the IRS, dont
panic. Let your accountant handle every-
thingyou're not required to meet with
the IRS in person, and theres little upside
to doing so. If youve kept records and fol-
lowed the rules, your accountant will be
well armed.
Hagy recalls an IRS agent who tried
to force her client to attend the meet-
ing. I suspect the agent had just grad-
uated from college within the past few
months, Hagy said. She felt like she had
a lot more power than she actually did. In
fact, the young auditor tried to bolster her
demand by brandishing a law that actually
required judicial intervention to force the
taxpayer to attend a hearing. But no judge
was involved. Not only did the client stay
away, but when the audit report fnally
came, Hagy said, the numbers were
wrong. There were obvious mathematical
errors. The total tax owed? Not a dime.
Jack Otter is the author of Worth ItNot
Worth It? Simple & Proftable Answers to
Lifes Tough Financial Questions.
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6 4 ME N S F I T NE S S MA RCH 2 0 1 4 CL A I RE BE NOI S T
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Genre first
The frst step in buying headphones
is to match them to your playlist. If
youre a hip-hop guy, or a connois-
seur of other bass-heavy music such
as dubstep, consider a model from
Beats by Dre, which built its name
by packaging the deep rumble. The
newest lightweight iteration of its
popular Beats Studio, which features
an active noise-cancellation func-
tion, retails for around $300.
If youre into pop, rock, ordare I
saysomething even softer, you may
wish to consider plunking down for
a set from Bose or Sennheiser, which
deliver crisp sounds at higher regis-
ters. For a classic Bose, look for the
Quiet Comfort line (the model 15
is by far the most popular, at costs
of around $300). For an even more
refned experience, go for the lux-
uriously padded and Kevlar-cabled
Sennheiser HD 650, engineered for
distinctly lifelike vocal reproduc-
tion, which sells for upward of $500.
(If youre searching for the closest
thing to a pure sonic experienceand
money is no objectcheck out the
specialized Stax headphones
for around $1,000, or Beyerdynamic
Headzone Home headphones for
about $2,000.)
Dont get stuck in neutral
Before you make your purchase,
there are some bells and whistles that
require explanation. In more recent
years, headphone makers have
started ofering studio-tuned qual-
ity, which refers to a professional-
engineering sound jammed into your
everyday headphones. Twenty or
30 years ago, headphones were all
uniformly tuned to fat and neu-
tral, which was intended to cover
as many genres as possible, says
Elbert Lee, product area manager
for Monster Products, a California-
based electronics company. Now,
the modern studio tuning is about
really hitting the low end and high
end of notes; its more of a specifc,
clublike sound, and very popular in
hip-hop. This studio sound repro-
duction, however, can vary from
model to model, so be sure to give
HANKS TO MOBILE DEVICES, OUR BOTTOMLESS
wells of songs, video games, and the latest episodes of
The Walking Dead, headphones have all but supplanted
wristwatches as mans favorite accessory. And the lat-
est batch of upscale over-the-ear headphones to hit
the market comes packed with an aural punch rivaling
Dolby surround-sound theaters.
Like many people, I own two pairs: Bose noise-
canceling headphones for travel , and the standard-
issue Apple earbuds that never fail to emerge a tangled
mess from my pocket. The reality is that I can do much
betterand so can you. There are several new technologies and edgy looks that
are pushing the bounds of listening pleasure and physical comfort. (Some you
can even design yourself.) To upgrade your ear wear, follow these steps.
by HEALEY CYPHER
Burn
It!
T
EAR
ARMOR
Lose the earbuds and
invest in a proper pair of
everyday headphones.
Silent symphony.
The V-Moda
Crossfade M-100.
$310, v-moda.com

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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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your headphones a test run with your
favorite album.
If youre inclined to splurge on a set
of Bluetooth headphones, think twice.
Though the basic quality has improved
over the past few years (and wireless no
doubt represents the future of all things
tech), Bluetooth technology relies on the
compression of sound data as it travels
from the device to your ears, which invari-
ably leaves some quality behind. For now,
be smart and stick to cords.
Style over substance
Long before professional athletes
marched to press conferences with their
distinctive headphones draped over their
necks, the only truly recognizable ones
were of the 1980s padded variety. These
days, Im not really that interested in what
works the best, but what looks the best,
says Chrissie Miller, a New Yorkbased DJ
and fashion entrepreneur, who says that
headphones have become a status sym-
bol. You can hear enough good quality
from any kind of over-the-ear headphone.
For guys, its really about the fnal touch of
a look. Wearing great headphones shows
that hes up on whats cool and at the same
time looks efortless.
Seek out the model that best suits you.
Beats, for instance, has become associated
with a cool and urban The more plasticky
Bose, perhaps the most traditional head-
phone, is geared toward a more Tumi-
Q DJ-producer
Steve Aoki is always
plugged in. Whether
hes producing for
his own label, Dim
Mak Records, work-
ing with artists like
Pharrell Williams or
Will.i.am , touring with
his Aokify shows,
or simply remix-
ing his upcoming
album, theres seldom
a moment hes not
wearing some sort of
sound-emitting equip-
ment on his ears.
Thats why, until
recently, he ran
through headphones
as often as race car
drivers change tires.
Ive been DJ-ing for
the past 10 years, and
everything has bro-
ken on me, sometimes
in a matter of weeks,
he says. Im super-
active. Im jump-
ing around. I have to
move around. I toss
the headphones, and
they get damaged
so quickly. He puts
his headphone body
count easily in the
hundreds.
Then, to his great
delight, he discovered
a pair so sturdy they
seemed to fight back:
Sol Republic. Theyre
super-malleable and
durable, literally inde-
structible, he says.
Aoki claims theyre
also perfect for
producing music.
Theyre over-the-ear
headphones that Cal-
vin Harris spec-ed,
so they sound right,
he says. Harris is also
a DJ-producer. He
makes sure they work
great and theyre flat,
and theres no excess
bass or EQ, Aoki
explains. The thing
is, when you wear
something with a lot
of bass, its not the
right way to produce
music. Youre not pro-
ducing with the right
sounds.
And those lesser
headphones, he says,
would often wind up
broken.
Look out for Aokis
long-awaited new
album, Neon Future,
on sale now.
ONE DJS TALE: DESTRUCTION
dragging, business-class set. We have a
new noise-canceling headphone called
the Monster Inspiration, which we think
is more tasteful, and for the more tech-
savvy, says Lee, who adds that its target
demographic is an indie crowd who drink
at Starbucksbut dont necessarily skate-
board. Its got more aluminum, folding
hinges, and a nice leather headband; its
well-crafted, like a MacBook Air.
If you really want to boost your game,
the fashion brands Diesel, Marc Jacobs,
and Karl Lagerfeld have even gotten in on
the action with sleek, high-end pairs of
their own. The headphone maker Skull-
candy ofers a design-your-own feature.
And for the ultramodernists among us,
theres the Philippe Starckdesigned Par-
rot Zik, a $400 pair that comes bearing
touch control, noise cancellation, and a
Jawbone sensor for taking phone calls.
Whichever one you choose, avoid big-
box sellers, where headphones are sold at
enormous proft margins. (Since theyre
often sold in combination with lower-mar-
gin items like phones or tablets, the price
is kept high to maximize the proftability of
the overall sale.) So purchase them from a
reputable local dealer or online merchant.
And make sure that theres a good, cus-
tomer-focused return policy. If you ever
need to return or exchange them, itll be
music to your ears.

Healey Cypher is a Mens Fitness adviser &
head of shopping innovation for eBay Inc.
Studio tuned.
Calvin Harris
Sol Republic
MT XC.
Burn It!
IF YOU REALLY WANT TO BOOST YOUR GAME, DIESEL, MARC
JACOBS, AND EVEN KARL LAGERFELD HAVE GOTTEN IN ON THE
HIGH-END HEADPHONE ACTION WITH PAIRS OF THEIR OWN.

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PHOTOGRAPHS BY PET ER YANG
Joel K
Bad
Boy,
Lone
Wolf,
Robo
6 8 ME N S F I T NE S S MA RCH 2 0 1 4
I T S
ALL
ABOUT
THE
FI T
THE ST YL E
I SSUE

Coat: BLACK SAIL
BY NAUTICA
Watch: SZANTO
All other clothing:
TOMMY HILFIGER
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7 0 ME N S F I T NE S S MA RCH 2 0 1 4
KI NNAMAN, 3 4, I S A LONE WOLF.
Raised in what he calls lower-middle-class
inner-city Stockholm by a Swedish mother
and an American father, the only son of four
children attended an English-speaking public
high school. There, his classmatesoften the
spoiled kids of diplomats and wealthy expats
would come and go with the seasons. Attempts
at attachment were futile. Those on whom he
could count to stay, a raucous local crew, were
unpredictable in other ways.
It wasnt a band of brothers in any way,
never needed to leave Sweden to become a movie star. In 2009the year he moved to the
United Stateshe appeared in eight flms in his home country. One of them, the frst install-
ment in a straight-to-DVD series, would earn him an unprecedented nomination for Swe-
dens prestigious Guldbagge flm award. Another, Easy Money, shot for early 2010, would
go on to win him the award for Best Actor. Kinnaman was carving out a niche for himself;
he could play the bad guy and make you root for himand he did it well. One Swedish critic
called him a natural and convincing
scene stealer. But as anyone whos ever
met the street-smart upstart from inner-
city Stockholm can tell you: This isnt
the kind of guy satisfed by a Guldbagge
Award. And when a half-assed camera-
phone audition nearly landed him the
lead in Thor, he couldnt turn back. My
impression was, this Hollywood thing
doesnt seem too hard, Kinnaman says.
I was like,Fuck it, Ill give it a shot.
Kinnaman says. It was always a case of
somebody getting picked on within the group,
and you never knew if it was you.
He tells me about how one day he suddenly
found himself on the defensive after the
ringleader of the group accused Kinnaman of
stealing somebodys watch. Kinnaman insists
that it was bullshit. He stood up for himself
and the situation quickly escalated. I dont
really remember the actual fight, he says.
But I know that I knocked him down. Then all
my other friends pulled me to the ground and
started kicking me while I was down.
He learned to keep his guard up, and it
appears never to have dropped since. Even in
team sports, he found ways to single himself
out from the pack, playing goalkeeper on
the soccer field and, later, placekicker for
his football team during a yearlong cultural
exchange to the United States when he was 17.
When I meet Kinnaman for the first time,
on a gray November day in New York City, hes
sitting on a black leather sofa in an otherwise
bare, white-walled Brooklyn photo studio.
Hes just wrapped a photo shoot for the

All clothing: BOSS

however, select a preferred regionhe
chose the West Coastbut even that
would ultimately be out of his hands,
as he would soon fnd out.
My dad woke me up one morning
and was like, Joel, youre going to Hell
Valley. I was like, Hell Valley!? It
turned out to be Del Valle, TX, a quiet
town in Travis County, not quite hell,
but not exactly Santa Monica, either. I
stayed with this really strange family,
Bill and Sue Taylor*, he says. It was just this really odd couple. They
said they had a 25-year-old son; I never saw him, never heard anything
about him. They lived out in the boondocks in a house with 11 dogs
inside of the house. They never spoke. They had nothing on the walls
in the whole house. There was just white everywhere and red sand on
the foor from all the dogs dragging it in. In the movie cabinet, all they
had was cartoons, and they wouldnt let me hang out with friends.
Students could switch out from a family if they were able to make
a case for themselves, but Kinnaman wasnt so lucky. If you had a
problem with your exchange student family you could talk to your
area representative, he explains. But my area representative was
named Sue Taylor. I also found out how I ended up in Texas. She was
like, [in a shrill Texas accent]
You looked so niiiice, I just
snatched you right out of
the pile. I was like, Thanks.
Thank you.
S KI NNAMAN SPEAKS,
a toothpick peaks out of the
corner of his mouth. Hes
been chain-chewing through
his personal stash since we
sat down. My current count
puts him at four. Hell put
one in his mouth, roll it
around as he talks, gnaw on
it a bit while he thinks, and
then fick it onto a small but
steadily growing pile on the
table before clicking the cap
of a small plastic container he keeps in his pocket and pulling out a
fresh one. I got these from Liam Neeson, he tells me as he carefully
draws the ffth, when I fnally ask what gives. He had a toothpick so
I asked for one, and I got addicted. I started to ask him for toothpicks
all the time, and eventually he was like, Just take the fucking box!
Kinnamans co-star in the upcoming flm Run All Nighta Warner Bros.
thriller directed by Jaume Collet-Serrais a self-proclaimed toothpick
addict himself, having reportedly used a tea treefavored variety, the
kind currently in Kinnamans pocket, to kick smoking. He claims it
also helps him relax and focus. Kinnaman smokes e-cigarettes. He
frst started using them to quit old-school smokes, joining the likes
of Johnny Depp, Leonardo DiCaprio, and Kevin Connolly in what
appears to be a fast-growing trend in Hollywood. I do smoke a lot
more with them, he admits. But the toxins that you get, its very
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I want to play very
diferent types of
characters. I want to
be unpredictable.
foreign press, to meet the inevitable demand for photos that is sure to surge once this years
RoboCop reboot is releasedKinnamans biggest role yet. The actor doesnt look quite like his
character in The Killing, AMCs critically acclaimed crime drama that has been cancelled as
many times as it has been renewedtwiceand is now entering its fourth and (apparently) fnal
season. Kinnaman plays the male lead, detective Stephen Holder, a drug -addicted cop-turned-
homicide detective, who ups the entertainment value of the show with his snappy comebacks
and a blatant disdain for police dress code. Today Kinnaman gets to wear whatever he wants,
and his style is simple but tasteful: blue jeans, a gray knit sweater, and a muted pair of casual
Valentino sneakers. Hes traded Holders signature messy hair and goatee for a close buzz cut
and a clean shave, too, and his accent is slightly diferent as welldistinctly Nordic with hints of
American infuence creeping in.
Kinnamans arms are stretched out along the sofas back rest
with his lanky legs out in front of himhis left shin teetering
atop his right knee like a piece of contemporary Swedish
architecture. Hes relaxed, but his gaze is focused and present.
He rarely breaks eye contact, and it has the almost unsettling
efect of making him appear skeptical of every question I ask.
When he speaks, every word that comes out of his mouth seems
loaded with heavy, somber undertones.
A lot of the friends I had went on to become criminals, he
says. Kinnaman was able to avoid a similar fate. Reinvention is a
theme that comes up often during our conversation. Kinnaman
never wanted to be like the friends he had in high school, but
getting far enough away to truly start over was challenging. The
new friends that I was making after that, when they would meet
my old friends, my old friends would pick on them, he says.
Theyd rob them and take their stuf and their money. The new
friends I was making didnt want to hang out with me because
they didnt want to get picked on or robbed or beaten up. It was
a really difcult time. Its interesting, I tell him, considering
that his two most critically acclaimed roles in Sweden were
criminals, and since moving to the United States to start a new
life hes chosen to play cops, primarily, most notably in The
Killing and RoboCop. He waves away the observation, but I
suspect he just hasnt thought about it.
I ask Kinnaman about a cultural exchange program he
attended in the United States when he was 17. Someone
suggested itit might have been my dad or my mom, Kinnaman
says. His parents had grown worried about him. He had started
running away from home and was constantly getting into
trouble. I was an angry teenager trying out everything, he
says. For me, the cultural exchange program was the perfect
way to get out of Stockholm and dealing with all the bullshit that
was going on. He had always dreamed of packing his bags and
traveling, maybe even leaving Sweden for good.
Kinnaman had been to the U.S. before, briefy, to visit relatives
on his fathers side. Now he would spend an entire year there,
living with a host family and attending high school. The program
wouldnt allow him to choose the school, city, or even the state
hed end up in, but he was excited just to be going. He could,
*Names have been changed.
Continued on page 147

Suit jacket, shirt,
and tie: CALVIN KLEIN
COLLECTION
Zip sweater: FRED
PERRY
Pants: ADIDAS



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MA RCH 2 0 1 4 ME N S F I T NE S S 8 5
whiskey
The basics, distilled
BY CL AY RI SEN
PHOTOGRAPHS BY SAM KAPL AN
Everyone is drinking whiskey
these days, but not everyone
seems to know what it is. Most
of us know that Scotch is,
indeed, a whiskey. And some of
us know that bourbon doesnt
have to be made in Kentucky.
Beyond that, theres confusion.
What used to be made by a
few mist-wrapped distilleries
in Scotland and Kentucky is
now made all over the world,
from Taiwan to San Diego; what
used to be distilled from a few
familiar grains is now made with
everything from amaranth to
quinoa. Dont let the diversity
scare you: If you want to
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S
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Clay Risen is the author of American Whiskey,
Bourbon and Rye: A Guide to the Nations Favorite Spirit.
straight
up:
1) Scotch
Distilled from a mash of water, yeast, and malted barley and aged in oak barrels
for at least three years, it can be a blend of whiskys from different distilleries,
or it can be a single malt, made by just one. Single malts can come from
anywhere, but they have to come from Scotland to earn the name Scotch. There
are some great blendsJohnnie Walker Blue Label, for onebut single malts are
the rage. Prices are skyrocketing, but great, inexpensive drams remain. Try The
Balvenie DoubleWood 12 Year: nutty, creamy, and just $50.
2) Bourbon
Made from mostly corn and aged in new oak barrels, most of its still made
in Kentucky, but many of the newer, small-scale craft distilleries are located
far beyond the Bluegrass State. Bourbon is still a great value: You can get
Heaven Hill s Elijah Craig 12, a brisk, dry whiskey with hints of cola and toast,
for about $30.
3) Rye
Like bourbon, exceptas the name impliesits mostly rye, not corn. Rye was
a staple drink in colonial daysGeorge Washington owned one of the largest
rye distilleries in Americabut it almost died out after Prohibition. Its making a
comeback thanks to the fever for retro cocktails that rely on its spicy, woody
notes. For a good rye, check out Sazerac, which is relatively mellow but packs a
minty kick, for $27.

Ten whiskeys every man should know
8 6 ME N S F I T NE S S MA RCH 2 0 1 4
Its a fools errand to rank the 10 best
anything, and thats especially true
for something as diverse and complex
as whiskey. But if you want a broad
introduction to what todays whiskey
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Fire in
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3) GlenDronach
Allardice 18-Year-Old
9 2 P R O O F
Everyone talks about the
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GlenDronach. This ones
finished in sherry barrels;
look for fudge and stewed
fruit notes. $125
4) Compass Box
The Spice Tree
9 2 P R O O F
Don t turn up your nose
at blended scotches.
Compass Box makes
several fantastic expres-
sions; this ones a well-
rounded dram of spice and
vanilla notes. $59
8) Lot No. 40
Canadian 8 6 P R O O F
Whisky Advo cate named
Lot No. 40 the 2012 Cana-
dian Whiskey of the Year,
an honor richly deserved.
This bold, all-rye whiskey
will forever change your
opinion of our northern
neighbors. $40
9) Sazerac Rye
18-Year-Old
9 0 P R O O F
Buffalo Trace distills and
releases this whiskey
once a year in very limited
quantities. Mint, vanilla,
and cinnamon predomi-
nate. $139
10) Yamazaki
18-Year-Old 8 6 P R O O F
Easily the best Japanese
whiskey available in the
United States. The palate
is delicately balanced
between apples and
smoke. $155
FAST FACT:
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3 6 5 4
1) Elijah Craig
21-Year-Old
Single Barrel 9 0 P R O O F
Every year Heaven Hill
releases a limited-edition
bottling of its Elijah Craig
bourbon. This bourbon is
full of complex flavors
notably baking spices and
burnt sugarbefitting a
whiskey that has spent 20
years on wood. $175
2) Highland Park
18-Year-Old 8 6 P R O O F
Experts tussle over
whether this is the best
single malt in the world.
At the end of the day,
everyone agrees its
damn good, balanced in
its oak, smoke, and sweet
notes. $100
5) Lagavulin Single
Malt 16-Year-Old
8 6 P R O O F
The classic Islay single
malt, with a powerfully
peaty smokiness rounded
out by soft vanilla and
caramel notes and a dry
finish. $79
6) Redbreast
12-Year-Old
1 1 5 . 4 P R O O F
A more powerful version
of what many consider the
perfect Irish whiskey, this
one has tons of dark fruit
on the nose and palate.
$66
7) Four Roses
Single Barrel
1 0 0 P R O O F
Easier to find than the
distillerys single-barrel
limited edition, this is a
beautiful bourbon, with
dark fruit notes over a
little spice and cocoa. Its
often the insiders pick
over the trendier Pappy
van Winkle. $39

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Alex Honnold routinely
climbs some of the worlds
toughest mountains without
a rope. Hes that confident.
But is anybody really that good? y
Insidethelife of the worlds

9 0 ME N S F I T NE S S MA RCH 2 0 1 4
Honnold will readily admit that hes not
the strongest or most technically gifted rock
climber in the world, but he happens to be
extremely competent and cool-headed. He
has, according to mountaineering veteran
Conrad Anker, really strong hands, but its a
steel-trap mind that sets him apart. An ability
to subsume fear is a quality that all climbers
must possess, Anker notes, but Alex is of the
charts. This enables Honnold to climb in a
way that most people, professionals included,
think is sort of crazythat is, without ropes
or other climbing aids. Its known as free-
soloing and is a pursuit attempted by only a
very tiny group of humans, especially when its
done on the kinds of towering rock faces where
you tend to fnd Honnold, plodding along as
calmly as if he were 10 feet of the ground.
Honnold has been famous in the climbing
community since 2007, when accounts of
free-solos in Yosemite National Park signaled
his from-nowhere arrival as a rare talent, but
the myth went mainstream in October of 2011,
when CBS 60 Minutes brought his story to
the millions of American homes that didnt
follow niche adventure sports. Honnolds
climbs are so remarkable that it defes belief,
CBS correspondent Lara Logan said, before
sprinkling on some breathless melodrama:
The penalty for error is certain death.
Honnold politely disagrees. His view is
that he has every intention of living to a ripe
old age, and so he only free-solos routes hes
certain he can handle. The one he did for 60
Minutesup the face of the iconic, 1,600-foot
Sentinel in Yosemite National Parkis not that
hard. The way Honnold sees it, he climbed
that route numerous times with ropes and
never fell, so why should it be any different
once the rope is taken away?
Is he crazy? Is what hes doing unsafe?
asks Hans Florine, an experienced climber
who, with Honnold as his partner, shattered
the speed record for the 2,900-foot ascent of
if the prevailing narrative about your life was that you
were professionally suicidal, that the thing youd
dedicated yourself to doingand loved more than
anything elsewas going to kill you, perhaps soon, and
that it definitely wasnt a matter of if but when. Thats
basically what its like to be Alex Honnold, a 28-year-old
rock climber whose fate is exacerbated by the fact that
hes really the first climber to rise from the margins of
this lonely fringe sport to become a kind of celebrity.
he says between forkfuls of vegetable omelet
at a Berkeley restaurant. About a year ago,
Honnold gave up meat, partly for health, but
also to lessen what he calls his impact on
the planet. The biggest diference hes noticed
has been a healthier conscience, though hes
also gotten fewer colds. But climbers are
opportunists when it comes to food; they cant
really be picky when theyre in the feld, and
calories tend to come most often from snack
bars, which are easily carried in pockets.
Honnold is a modest guy, with a mellow
manner. He has a long face and large ears, with
short but shaggy black hair, but his defning
feature, without question, is his hands. The
palms are normal enough, but the fingers
that stretch out from them are anything
but: Each one is sausage-size and swollen
as if attacked by a swarm of bees. The skin,
from years of gripping rock, is calloused and
leathery. Imagine an Olympic sprinters calves
compared with your own, and thats about
the diference between Honnolds hands and
those of a normal human being.
His recent hiatus from ambitious climbing
missions (his preferred term) was Honnolds
frst in four years. I was just all burned out,
he says, referring mostly to the kinds of
dangerous climbsfree-solos of big walls, or
record speed attempts requiring extreme
focusthat hed been undertaking with
regularity. So he slowed downsort of. I had
no interest in trying to be radIll put it that
way. I didnt have the fre for it. If you looked
at it objectively you wouldnt think it was a
break, but it felt like one to me, he says, before
mentioning that last week I spent 16 hours on
El Cap. In those 16 hours, he completed the
frst-ever one-day ascent of the Excalibur route
on El Capitan. You know, down time.
Earlier in the summer, he and his friend
Cedar Wright, also a professional climber,
had completed an accidentally epic adventure
in which they climbed all 15 of Californias
14,000-foot peaks in three weeks, traveling
between peaks by bicycle. They rode from
trailhead to trailhead, then hiked in and
attempted the hardest possible summit routes,
climbing without gear. In total, they biked
750 miles, hiked more than 100 miles, and
climbed roughly 120,000 vertical feet of Sierra
Nevada peaks. It all culminated in the worst
the famed Nose route of Yosemites El Capitan
in 2012. (They used safety equipment, but only
a bare minimum.) I say this: When your dad
gets on the ladder to put up Christmas lights, is
he crazy? Thats the same with Alex.
And yet, among the worlds elite climbers,
very few choose to free-solo big walls for the
simple reason that shit happens. Every once
in a while, dads fall of ladders. So even if there
are numerous climbers who are technically
as strong, if not stronger, than Honnold, and
who probably could free-solo all of the routes
hes done, nearly all of them still prefer the
assurance of a rope, just in case.
Thats fne, Honnold says. Its all a matter of
perspective. I see stuf and I think its rad and
I want to do it, he says, meaning free-soloing.
Most people look at the same thing and think,
That looks fucked up! Fair enough.
an old clich about climbers, that they all live
in their cars. Alex Honnold is the biggest and
best-paid rock climber alive. Guess where he
lives: in his van.
This van, mind you, is nicer than most of
those youd fnd in a Yosemite campground.
Its got a bed and built-in cabinets, plus power,
courtesy of solar panels in the roof installed by
one of his sponsors, panel manufacturer Goal
Zero. And its not entirely accurate to call it his
permanent residence, since Honnold spends
much of his year getting paid to travel the
world and climb.
Last fall, however, he went on a long semi-
vacation, dividing his time between Berkeley
with his girlfriend, Sacramento with his
mom, and Yosemite for sporadic but mellow
impulse climbs. Basically, Im living in a
three-hour pyramid of those three places,
theres

trip of our lives, Honnold says. The worst
part was easily the biking, because neither
had ever had to pedal that much before.
In particular, there was a 9,000-foot bike
ascent of White Mountain, which Honnold
describes as among the worst experiences
of my life. By November, though, with
Honnolds aches soothed by the soft-focus lens
of time, the trip had become something of a
proud war story. And Wright, whod flmed the
entire ordeal, released a short flm titled The
Suferfest that was fnanced by Clif Bar, another
of Honnolds sponsors.
Being a person who supports himself only
by climbing is basically unheard of; theres
no road map for such a career, and Honnold
seems to embrace the freedom to draw one for
himself. He climbs when he wants, where he
wants, with little fanfare. Hes paid plenty well
by his sponsors (The North Face, especially)
to live a comfortable life, but he doesnt
need much, so he recently set a goal to give
$50,000 a year to a foundation he set up that
will support mostly environmental causes.
Honnold lived on $8,000 a year before he was
sponsored, and even now hes comfortable
on $15,000, which is a lot less than he actually
earns. (He wont disclose his yearly income,
though he confrms that its in the ballpark of
six fgures.) The most luxurious thing hes
done with his money is purchase solar panels
for his mothers house.
And yet, the checks keep getting bigger.
Honnold will receive the largest payday of his
lifeby farif his next big mission comes
to fruition. For the better part of a year, he
and his friend Peter Mortimer, founder of
Sender Films, have been plotting to have
Honnold free-solo one of the worlds tallest
buildings, Taiwans Taipei 101. But Honnold
says such a bold, Vegas-style stunt isnt about
the money. Its about the challenge, the fun
(Because its there! he says), and hopefully
he can raise the profle of the sport, which has
precious few followers. Climbing is a highly
specialized undertaking, after all, performed
in the wilderness, and regular peoplethose
without the right gear or binocularsjust dont
get it. Climbing a building, on the other hand,
translates easily, argues Honnold. Anyone
whos mainstream is like, Skyscraper! he
says. They get it.
J I MMY CHI N
Im pretty good at
recognizing, Now Im
scared and will set
that feeling aside.
Rock star.
Honnold conquered
Yosemites Half Dome
without a rope.

9 2 ME N S F I T NE S S MA RCH 2 0 1 4
Honnold scouted buildings all over the planet before settling on the worlds third tallest, which
has 101 stories and is 1,474 feet tall, not counting the spire. Initially, National Geographic planned
to televise the climb live in prime time (in partnership with ABC), and had even begun promoting
it, then backed outfor now, at least.
One hang-up was the matter of safety measures. Of course, Honnold would prefer to free-solo;
naturally, this made the network nervous. He says he was willing to compromise and take minimal
precautions if the building management insisted, but that only good ideas were acceptable. When
producers suggested he wear a parachute, he laughed. The building is constructed in sections,
with overhanging balconies, so a chute would be useless. I was like, Have you guys seen the
building? Carrying an eight-pound weight that isnt actually going to increase my safetythats
not helping anybody. So the project is moving forward tentatively while Mortimer chases a new
partner, most likely from Asia. And when the time comes, Honnold says hell be ready.
It would be the biggest climb in terms of media and importance to my career, he says. But its
sort of the least important in terms of climbing ftness and everything. Ive scouted the building.
I know I can do it. Im physically ready. If they overnighted me to Taiwan right now Id do it
tomorrow. The idea has been foated, in fact, that he would maybe have to do the climb twiceso
both America and Asia could view it liveand he thinks thats probably a good idea. If we fnally
get through all the freaking hoops Id much rather climb it twice than once, he says. I think I
prefer that. But maybe it would be better for me to do it in the evening and then the next morning
so I get a little rest in between.
To see his words in print, its easy to imagine Honnold as some arrogant adrenaline junkie.
In reality, hes the opposite. Hes confident, sure, but also calm and quiet and methodical.
Professional climbers see routes as problems that can be solvedroutes in bouldering, a subset of
the sport, are actually called problemsand Honnold can feel so certain of his safety because
hes already solved the problem. The holds are there. He knows how to conserve energy, and
where to put his hands and feet. So, whats the big deal?
The only part of the idea that gives Honnold pause is the packaging. Hes dismissive of the notion
that climbing a building live on TV is somehow co-opting his sport; rock climbers can be quite
spiritual about the purity of what theyre doing, to the degree that some call it art. Honnold
isnt one of them. Though hes not naive to the allure of spectacle, hes wary of overexploiting
the death-defying, circus aspect. Thats why he insists on working with Mortimer, who makes
things a little sensationalized, Honnold says, but not so much that it makes him uncomfortable.
Hes a climber. He gets it. Hes not going to be like, Alex Honnold, throwing the dice on yet
another risky stunt!

place youre likely to find Honnold when hes hanging around Berkeley is the Iron Works, a
climbing gym in the industrial hinterlands on the citys far western edge. He got his start at an
indoor climbing gym in Sacramento, at age 11, when his father read about its opening and took him
on a lark. At the time, Honnold played no organized sports, but he loved climbing. Over the next
six years, he went to that gym at least fve days a week; but it wasnt until he dropped out of UC
Berkeley after his freshman year that he actually free-soloed.
These days, a gym is merely utilitarian, a place for Honnold to refne technique and stay limber
while on break between missions. Hell show up, climb the hard stuf, then quickly lose interest.
If its crowded, hell sign a lot of shirts.
Climbers tend to be leanthe more weight you carry, the more you have to pull up by your
fngersand Honnold is slim but not overly so. Hes 5'11" and anywhere from 155 to 161 pounds.
Fall being a semiquiet period, hes gone up over 160 by bingeing on one of his weaknesses, cookie
dough, but he says that weight has never really been a concern of his; in truth, he has no interest
in getting overly thin. With a lot of stuf Im doingthe 30-hour pushes in Alaska, or the bike
tripyou cant be twiggy, he says, squeezing out the last dollops of almond butter from a
snack-size package.
Honnold often points out that plenty of climbers are stronger; a superhuman athlete like Chris
Sharma, for instance, could tackle far more physically challenging routes, and there are probably
a few wall rats hanging around in any of the big-city gyms capable of handling supercomplicated
problems, but thats also not the point of Honnolds climbing, or his resulting fame. Hes more
than strong enough to handle anything on the worlds big walls, but what makes him unique is his
mental strengthhe isnt fazed in the slightest by height or afected by fear, at least not in any kind
of normal, human way. Hes incredibly dedicated and genetically predisposed to being a great
It doesnt matter
to me if people
think Im crazy.
I just thought free-
soloing was cool.
climber, says Tommy Caldwell, a climbing
great who sometimes partners with Honnold.
What sets him apart is that hes very bold.
There have been bold climbers in the past,
and really good climbers. Hes the frst of this
generation to put both things together.
During a good gym workout, Honnold will
climb all the expert-level routes in the facility,
and his posture on the wall is one of great
comfort. Hes methodical, stalking the holds
like a tiger on the hunt. In terms of movement,
he looks more like an orangutan, with long,
rubbery arms that seem to contort and almost
dislocate; when he moves, its in slow motion,
never overexerting himself. A good climber
doesnt rush, and even when Honnold is
straining, he appears relaxed, to the extent
that if you had a camera focused only on his
face and chest, youd be hard pressed to tell
if he was rock climbing or sitting on a couch.
I get scared just like anybody else, he
admits later. But survival in his game is all
about beating back the adrenaline. Im
pretty good at recognizing, Now Im scared
and Ill set that feeling aside for a minute. My
breathing is way too fast. I can tell that my
technique is falling apart. Shits going bad.
And Ill put that aside and focus on what Im
doing. As he told 60 Minutes: If I get a rush, it
means somethings gone horribly wrong.
The gyms hardest section is closed for
the afternoon, so after an hour of practice,
Honnold is done. Should I do some training?
he asks, walking to a wall to do a few minutes of
campusinga climbing-specifc exercise for
strengthening fngers. (Picture pullups, using
only your fngers.)
He describes his training as pretty free
form. On a light day, he might climb in the
gym for two or three hours, then bike a couple
more. I always aspire to run more, but I dont
really do it much. That said, he entered and
finished a 50-kilometer trail race in 2010,
wearing approach shoes, with no preparation.
Apparently you can do it without training, he
says with a smirk. But it hurts a lot.
Honnold considers the various workout
machines in the gym, muttering reasons why
he doesnt feel like doing any of them.
Thats the thing about being self-coached,
he says. Maybe I should be doing more?
Maybe I should be doing less?
Obviously, I reply, it doesnt appear to be
holding him back.
I dont know that, he says. Maybe I could
do more. Maybe I could do harder stuf.
one

Continued on page 148 J I MMY CHI N
only way to train for climbing buildings is to climb buildings, and thats easier said than done when
your goal is to scale skyscrapers that stretch halfway to the moon. So Honnold must make do with
whats available. Recently, he was visiting a friend in Boulder, CO, so he scaled the tallest building in
the county. Youd be surprised that no one notices, he says, as we pedal up a hill onto the campus
of the University of California, Berkeley, on bikes. Its 7 p.m. and pitch black, but still many students
wearing backpacks walk the dimly lit passageways with purpose as Honnold rides around scouting
facades. Look out for fun stuf, he says, veering right and around the back of a rectangular building
that probably looked modern in the 1970s, until he fnds a quiet spot with minimal foot trafc. I
hear the mufed sounds of Cals marching band practicing of in the distance. The air smells thickly
of eucalyptus.
He stares up at a large overhanging concrete beam. If he could get to it, it would be large enough
to tap dance on. I might just go up to that beam and frolic a bit, he says.
Suddenly, students pour out a back door; a class mustve ended inside, and it gives Honnold
pause. He gets back on the bike. The thing is, I just need to suck it up and not feel bad, he says,
giving voice to the debate thats going on inside his head. Its hard not to feel bad. What he means
is that its difcult not to feel weird when youre surreptitiously scrambling up public buildings. Its
probably illegal, too. But Taipei 101 is harder than this, he exclaims. And taller!
At least 95 stories taller than the biology building he takes a look at next. Its six stories and built
in rows of blocks with inch-deep crevices between them. Nearly every window is lit and lab work
seems to be taking place behind most of them, but theyre also four or fve feet apart, so there are
large columns of facade that would allow him to climb without being spotted from the inside.
Doesnt this fll you up with a little bit of excitement? he says, pacing. Ive yet to see the man
who calmly climbs clifs with no rope anything but calm, but now he appears surprisingly nervous.
It seems quite scary, he says, noting that he hasnt brought climbing shoes or chalk or anything
else that might help. He has no idea what the
top is like. With most urban stuf, I have other
people goading me on. Here, he has only me,
standing quietly.
Id hoped I might see him climbing for
real, and we considered taking a day trip to
Yosemite. That would be pretty boring for
you, hed said. Climbing is kind of a terrible
spectator sport. The most compelling, up-
close shots from 60 Minutes were taken by
Mortimer and his crew, whod spent hours
rigging. Logan and her producer sat in lawn
chairs on the valley foor, staring up at a clif
face wondering which dot was Alex. Instead,
tonight I watch Honnold slip into a dark spot
between two shrubs, grab the buildings side,
and commence scrambling. Within minutes
hes three-quarters of the way up and I can
only make out his shadowy figure when he
passes by a window. At the top, he grabs onto
the metal roof, shuffles from side to side on
the top crease, then begins his descent. I can
barely make out his progress from where Im
standing, pretending to look like just another
Manonaledge. Honnold takes in a 1,700-foot view of Yosemite.
the

From a distance, it looks the same the arms raised over the head. But context is everything and no one ever
mistakes victory with surrender. For you, success is obvious Every day you train, you grow. With every rep of
every press, you win. But when injury keeps you out of the gym, you lose. Its that simple, that black and white.
So you train hard but smart. You rest plenty. You provide all the support and nutrients your muscles and joints
need to stay strong. Yeah, consistency is the key. For eight years in a row now, Animal Flex has been voted by
you to be the best joint supplement in the world. We are proud of this distinction. But none of these wins matter
if youre not winning in the gym. Its that simple. So train hard and thanks for putting your trust in Animal Flex.
For a free Animal Flex x-ray poster, go to www.animalpak.com/AnimalFlex while supplies last.

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T OM S CHI E RL I T Z MA RCH 2 0 1 4 ME N S F I T NE S S 9 5
Wise up.
SEND YOUR QUEST I ONS TO ASK@MENSF I T NESS. COM
Q
Whats a good
and affordable
(and wearable!)
off-the-rack suit?
STEVEN M., SEATTLE, WA
Look no further than of-
the-rack label Tallia, says
Nelson Mui, mens fashion
director at New Yorks Lord
& Taylor. The three-piece
suit pictured at left comes in
at $575. This suit projects
confdence and an updated
style, he says. The three-
piece suggests someone who
appreciates formality and tra-
dition, but the slim silhouette
communicates someone who
is modern. Its also extremely
versatile. You can pair the
trousers with a sport coat or a
sweater, Mui says. You can
also break up the jacket and
waistcoat and pair it with a
nice pair of jeans.
Clothing: TALLIA
Boots: SKECHERS
Want it?
See page 150.
I T S
ALL
ABOUT
THE
FI T
THE ST YL E
I SSUE

Q
Id like to pick up a
martial art to help
me drop a few pounds.
Which is the best one
for getting into good,
lean shape?
NORMAN S., SAN DIEGO, CA
For a truly rigorous workout,
Chris Casamassa, the president of
Southern Californias Red Dragon
Karate schools (you may also know
him as Scorpion from the movie
Mortal Kombat), proposes Muay
Thai, which he calls the sport of
eight limbs. Like kickboxing,
it incorporates the heavy use of
elbow and knee strikes, he says.
Its a complete-body workout.
9 6 ME N S F I T NE S S MA RCH 2 0 1 4 J A ME S MI CHE L F E L D E R & T HE RE S E S OMME RS E T H
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DR.
SHRED
NO MATTER HOW HARD
I WORK OUT, I CANT
SEEM TO MOVE THE
NEEDLE ON THE SCALE.
WHAT SHOULD I DO?
ANDREW W., SAN DIEGO, CA
You can lose weight
with just exercis-
ing, and you can lose
weight with just eat-
ing better. But doing
only one of those
options means you
will hit a plateau. So
change your eating
habits. Start an orga-
nized program, and the
pounds will fall.
Ian Smith, M.D., is a
sports medicine special-
ist and the author of Super
Shred: The Big Results Diet,
out now. E-mail questions
to him at askian
@menstness.com.
IS IT TRUE THAT I NEED TO
GET MY PROTEIN FROM
MEAT IF I WANT TO GAIN
MUSCLE MASS?
TIM L., LA JOLLA, CA
Well, animal protein is
the more complete
protein, with all of the
amino acids required to
build new proteins and,
therefore, muscle. Veg-
etable proteins tend to
be dened as incom-
plete. So, yes, there
might be an edge to
animal protein, but its
bad to overdo itespe-
cially with red meat. I
would advise health-
ier animal protein such
as chicken, turkey, and
sh. If youre a vege-
tarian, dont worry: You
can build up bulk with
vegetable protein.
OUR WEIGHT-LOSS
EXPERT, IAN SMITH,
M.D., HELPS YOU
REACH YOUR GOALS
If youre running
for breast cancer
research, pink it out,
brother. While youre
at it, he says, go
ahead and add a bal-
loon that hovers over
your head as you run.
Haters gonna hate.
I break all of my
sunglasses. What
are some good,
cheap alternatives
to pricier brands?
BOYD F., GREENVILLE, NC
Try a pair of Ryders
Eyewear. Theyre
handsome, shatter-
proof (theyre made
from TR90 thermo-
Everyone in my
ofce is eating these
new seaweed
chips. Is there any
nutritional benet
to them?
EUAN B., SAN FRANCISCO, CA
Like all chips, theyre
unfortunately high
in sodium. But
unlike most chips,
the popular new
seaweed variety do
have some healthful
upsides: Theyre high
in calcium (10 times
more than milk) and
loaded with vitamin
C and vitamin B12.
One gram of seaweed
has a days worth of
iodine, typically found
in seafood or iodized
salt, which helps
regulate your thyroid
gland. As an alterna-
tive to potato chips,
one six-gram package
of seaweed chips has
about 30 calories,
which is a step up
from a 140-calorie
bag of Doritos.
I grind my teeth
during sleep. Aside
from using an awful
hockey-puck mouth
guard, what can I
do to stop?
MARCUS C., CHICAGO, IL
Booze, smoking, and
caffeine are huge
causes of bruxism
(the medical term for
teeth grinding)so,
obviously, lay off
cut back on chewing
gum. If youre truly
desperate, one po-
tential Hail Mary cure
is Botox. A 2012 study
by the University of
Texas Health Science
Center in Houston
suggested that the
anti-aging cosmetic
them all. The most
common culprit,
though, is good
old-fashioned stress,
so take steps to
relax, and consider
relaxation therapy.
Its helpful to rest
your jaw muscles as
much as you can, so
procedure actually
blocks nerve signals
to the muscles and
induces relaxation.
Frankly, though, wed
probably just go with
the hockey puck.
Im running my rst
half-marathon, and I
want to personalize
my shirt. What are
the unwritten rules
for race-day attire?
PETER W., CHARLESTON, SC
If the rule is unwrit-
ten, its not a rule,
says Hal Higdon, an
82-year-old fitness
guru and author of
Marathon: The Ulti-
mate Training Guide.
As long as its not
offensive, anything
goes. Although some
snobs consider it
tacky to wear the
races T-shirt without
having finished that
particular race, I
checked the Ten
Commandments and
that wasn t one of
them, Higdon says.
If youre single, print
your phone number.
plastic), and theyve
got polycarbonate
lenses that prevent
distortion. (A typical
pair retails for around
$60 or $70.) If you feel
like spending more,
consider a pair from
the Austrian company
Gloryfy, which utilizes
an elastic material
called G-Flex. (They
cost upward of
$180.) Whatever
you do: Steer clear
of non-polarized
gas-station eyewear
(no matter how cheap
they are!), which
will ultimately only
damage your eyes.
MUAY THAI, THE
SPORT OF EIGHT
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LENNY
THE
BARBER
OUR TRUSTED
BROOKLYN BARBER,
LENNY RANALDO,
CUTS TO THE CHASE
Ask Mens Fitness
JUST DAYS AFTER
I STARTED A NEW
JOB, I WAS OFFERED MY
DREAM JOB ELSEWHERE.
SO I QUIT MY NEW JOB
AND TOOK THE DREAM
JOB. DID I DO THE
RIGHT THING?
JAMES M., BROOKLYN, NY
Depends on how you
handled it, kid. Its nor-
mal to feel guilty when
these things hap-
pen, but remind your-
self that its business.
Think about it: Would
an employer pass up a
chance at their dream
employee? Of course,
no boss wants to hear
that a recent hire is
already leaving, and it
will be frustrating for
them to get back to ll-
ing your position. But
they cant be too mad
so long as you express
that you were thrilled
by their opportunity,
are deeply apologetic,
and are clear that you
simply got an ofer
you couldnt refuse.
If you ofered to stay
on until they nd a
suitable replacement,
you did right.
Either way, beware:
Youll know if your
dream job is right for
you once you get set-
tled in. A lot of people
think theyve found
their dream jobonly
to nd its a nightmare.
Lenny Ranaldo has
been helping men
clean up their lives
from his Williamsburg,
Brooklyn, barbershop
since 1943. Send your
questions to asklenny
@mensfitness.com.
What kind of photos
should I put on my
Tinder prole?
BEN W., DALLAS, TX
You want to project
an image of suc-
cess, classiness,
and independence.
Avoid pictures of
your parents (sorry,
mamas boy), and
regardless of how
hard you worked for
that six-packshirt-
less photos. Also,
avoid group shots so
the girl knows who
she is looking at.
The ultimate no-no:
selfies. If you don t
appear smart enough
to use a camera timer
or the help of a friend
to take your pictures,
you are not doing
yourself any favors,
says Daniel Lemin, a
digital marketing and
social media expert.
Ultimately, ask your-
self: Would you swipe
yes on you?
My boss likes to take
younger stafers
out for drinks. When
I get the nod, how
should I navigate the
drink order?
DAVE P., NEWARK, NJ
If hes a beer man,
subtly outdo him for
the sake of conversa-
tion. Ordering an IPA
with an aggressive
name is a good
choice, says Zane
Lamprey, host of
the travel shows
less conservative
than what you might
pair with suiting, she
says. Also, be sure
your jeans have a
nice, formal cut and
mimic pants.
Three Sheets and
Drinking Made Easy.
Its something to
talk about. If your
boss gets a cocktail,
Lamprey advises a
Jack Daniels on the
rocks. It says, Im a
patriot, I know what
I want, but Im not
a brand whore. If
your superior orders
wine or something
garnished with fruit
and an umbrella,
you have freedom to
order up whatever
the hell you want.
Is the sport-jacket-
and-jeans look out
of fashion?
WREN P., WASHINGTON, D.C.
Its always on its way
in and out of fashion.
It came and went and
is now back again,
says Mary Lou Andre,
who runs a wardrobe
and fashion consult-
ing firm in Massa-
chusetts. The key
to the look this time
around is to be sure
each component is
casual and connected
to the other. Right
now, opt for a blazer
thats rugged and
textured, as opposed
to the smooth fabric
of a naval blazer or
suit jacket, which
was more popular
in the early aughts.
Go with boots or
shoes with a bit of an
edge and shirts and
sweaters that are
Q
Im going on a wine-tasting trip this
spring with my girlfriend. Is there a
way to properly spit out wine without
being terribly awkward? MATTHEW L., SPOKANE, WA
According to master sommelier Robert Jones, there are
two chief spitting scenarios: Either in a tasting room,
with a small bucket, or in a place where you can spit
directly onto the ground. With the bucket, Jones advises
a gentler expelling, and you typically either bring the
bucket near your mouth or you lean over it. In the
spit-on-the-ground situations, simply turn away from
the pourer and let it fy. In a stream, Jones adds, not a
spray. Not straight down, but away from your shoes. It
will get awkward, he says, only if you swallow everything
and get wasted.
AT UPSCALE
VINEYARD
TASTING
ROOMS,
THE DUMP
BUCKET IS
YOUR BEST
FRIEND.
9 8 ME N S F I T NE S S MA RCH 2 0 1 4 S A M K A PL A N
Q I like drinking
cofee before
my morning
workouts. If Im
working out in
the afternoon,
though, is there a
good cafeinated
alternative
to have
beforehand?
BRENT A., SEATTLE, WA
Caffeinated prod-
ucts are flooding
the marketplace
right now, includ-
ing such oddities
as sunflower
seeds, chewing
gum, and powder.
In the interest of
performance, try
BPI 1.M.R Vortex,
a pre-workout
endurance
supplement that
comes bearing
a healthy punch
of your favorite
stimulant. Take
one scoop a
half-hour before
working out.

Manufactured in ONs
GMP Registered Facility
USA (800) 705-5226 INTL (630) 236-0097
2
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See your abs in six weeks p. 104
The best muscle-building stir-frys p. 118
The truth about saturated fat p. 136
Whats in your pre-workout drink? p. 147
Your better-body blueprint
EDI T ED BY SEAN HYSON, C. S. C. S.
RI CH A RD PHI BB S 1 0 3
Boxing
training
is basic, fun,
and cuts fat
while dening
muscle
without heavy
weights or
cumbersome
equipment.

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BODY
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1 0 4 ME N S F I T NE S S MA RCH 2 0 1 4 J A ME S MI CHE L F E L D E R & T HE RE S E S OMME RS E T H
HOW I T WORKS The biggest mistake
most make when trying to lose fat fast is
performing high-rep workouts and over-
doing cardio. The best way to increase
your metabolism is to increase your mus-
cle mass, so you burn more calories both
during exercise and at restand that
means heavier weights and lower reps. It
also means hard exercises. Moves like the
Zercher squat, farmers walk, and deadlift
promote the release of testosterone and
growth hormone, which tell your muscle
cells to grow and your fat cells to shrink.
Weve included cardio intervals at the
end of two of the workout days. They
take only four to eight minutes to do, but
theyre still not required. Were so confi-
dent that the weight training prescribed
herecombined with a high- protein, lower-
carb diet (see the stir-fry recipes on page
118 for some examples)will carve you up
that well leave the cardio to your discre-
tion. Whether you do it or not, rest assured
that youll be home, showered, and watch-
ing TV while the other guys are still slogging
away on the treadmill.
THE
SPRING
BREAK
BODY
PLAN
Look beach-ready in six weeks
with a program that builds
muscle while burning fat
By Kyle Langworthy, C.S.C.S.
DIRECTIONS
Perform each work-
out once per week.
You can do I and II on
back-to-back days,
rest a day, and then
do III and IV.
Superset exercises
marked A and B. So,
you ll do a set of
A, then B, rest as
prescribed, and
repeat. The remaining
exercises are done
normally. Take three
seconds to lower the
weight on each rep of
each exercise.
In the first week,
use light weights
about 60% of what
you can handle.
Increase your loads
gradually each week
until, in Week 6,
youre sure youre
going heavier than
you could have in
Week 1. At this point,
add one set to each
exercise (the number
of reps is up to you,
where applicable). Do
no training the next
week. Your body will
compensate for the
intensity by growing
bigger and stronger.
Day I
1
WEIGHTED
PULLUP
Sets: 4 Reps: 46, 46, 46, as
many as possible Rest: 120 sec.
Attach a weighted belt to your
waist or hold a dumbbell between
your feet. Hang from a pullup bar
with hands just outside shoulder
width, palms facing away from
you. Pull yourself up until your
chin is over the bar. Its OK to
use body weight alone, or a lat-
pulldown machine, if need be.
2A
BENCH PRESS
Sets: 3 Reps: 8
Rest: 0 sec.
Grasp the bar just outside shoul-
der width and arch your back so
theres space between your lower
back and the bench. Pull the bar
out of the rack and lower it to your
sternum, tucking your elbows
about 45 degrees to your sides.
When the bar touches your body,
drive your feet hard into the floor
and press the bar back up.
Q
No ones seen you without a shirt onin public, any-
wayfor the past several months, and thats prob-
ably just as well. Between holiday partying and the cold
winter, you havent had much incentive to keep your belly in
check. Until now. Warm weathers around the corner, and
you might even have a vacation to some tropical destina-
tion planned. In short, youre ready to start training again so
when that shirt does come of, its not so big people mistake
it for a bed sheet. Use this plan to cut up in six weeks.

WEEK 1 WEEK 12 WEEK 1 WEEK 12
LOST: 17 POUNDS, 3 MID-SECTION INCHES LOST: 42 POUNDS, 7
1
/2 MID-SECTION INCHES
facebook.com/UFCFIT @UFCFIT
2014 ZUFFA EVOLUTION FIT, LLC. ALL RIGHTS RESERVED.
ORDER NOW EXCLUSIVELY AT
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HOW BAD DO YOU WANT IT?
R
e
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R
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a
l
.
MIKE DOLCE
UFC FIT COACH
Former Professional Fighter
Trainer to UFCs Elite Athletes

1 0 6 J A ME S MI CHE L F E L D E R & T HE RE S E S OMME RS E T H
BODY
BOOKAbs in six weeks
2B
DUMBBELL
PULLOVER
Sets: 3 Reps: 8
Rest: 6090 sec.
Grasp a dumbbell and
lie back on a bench
so your body is per-
pendicular to it. Hold
the weight over your
face and, keeping your
elbows slightly bent,
lower the dumbbell
behind your head until
you feel a stretch. Pull
it back over your face.
3A
LOW-
INCLINE
DB BENCH
PRESS
Sets: 3 Reps: 810
Rest: 0 sec.
Set a bench to a
30-degree incline
or less and lie back
on it with a dumb-
bell in each hand at
shoulder level. Press
the weights up directly
over your chest.
3B
ONE-ARM
DB CHEST
SUPPORTED
ROW
Sets: 3 Reps: 610
(each side)
Rest: 3060 sec.
Set an adjustable
bench to a 30- to
45-degree angle and
lie on it chest down.
Grasp a dumbbell in
one hand and draw
your shoulder blade
back as you row the
weight to your side.
4A
SPLIT-
STANCE
DB PUSH
PRESS
Sets: 3 Reps: 812
Rest 0 sec.
Hold a dumbbell in
each hand at shoulder
level and stand with
feet staggered. Brace
your core and dip both
knees to gather mo-
mentum. Immediately
explode the weights
upward to press them
overhead. Switch the
front leg each set.
4B
FACE PULL
Sets: 3 Reps: 1216
Rest: 30 sec.
Attach a suspension
trainer to a sturdy
object and grasp an
end in each hand with
palms facing each
other. Lean back and
then pull the handles
to bring your body up
to vertical. Your hands
should end up near
your ears and your
upper back should be
fully contracted.
5
HIGH-
INCLINE
TREADMILL
SPRINT (OPTIONAL)
Sets: 46 Reps: Run 30
sec. Rest: 60 sec.
Warm up for a minute
on the treadmill and
then set it to a steep
angle. Sprint 30
seconds, then lower
the speed and incline.
Walk for 60 seconds.
Thats one set.
OPTIMAL FORM
EQUALS
OPTIMAL MUSCLE
DEVELOPMENT.
RIPE WITH
JUICY INTRIGUE
TV Guide

++++

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1 0 8 ME N S F I T NE S S MA RCH 2 0 1 4 J A ME S MI CHE L F E L D E R & T HE RE S E S OMME RS E T H
BODY
BOOKAbs in six weeks
Day II
1A
ZERCHER
SQUAT
Sets: 4 Reps: 6, 6, 810,
1215 Rest: 0 sec.
Set up a barbell in a
power rack just below
chest height. Wrap a
towel around the bar
and then hook your
arms under it so the
bar rests in the crooks
of your elbows. Take
the bar out of the rack
and stand with feet
shoulder-width apart
and toes turned out.
Squat as low as you
can, keeping your torso
as upright as possible.
1B PUSHUP PLANK
Sets: 34 Reps: Hold for 3060 sec. Rest: 120 sec.
Get into pushup position with your abs braced and hands shoulder-width
apart on the floor. Your entire body should form a straight line.

2B
PLATE PUSH
Sets: 3 Reps: Push for
4560 sec. Rest: 90 sec.
Place a weight plate on
a towel on a waxed floor
or other slick surface
so it slides easily. Bend
down and push the
weight along the floor
with both hands.
3
SPLIT SQUAT
Sets: 3 Reps: 68 (each
side) Rest: 3060 sec.
Hold a dumbbell in
each hand and stand
with feet staggered.
Bend both knees and
lower your body until
your rear knee nearly
touches the floor.
4A
HAMMER
CURL
Sets: 2 Reps: 810
Rest: 0 sec.
Hold a dumbbell in each
hand at arms length.
Keeping your upper
arms stationary at your
sides and your palms
facing your sides, curl
the weights.
4B
W PUSHUP
Sets: 2 Reps: 820
Rest: 030 sec.
Get into pushup
position and place
your hands close with
thumbs touching so
they form a W shape.
2A SNATCH-GRIP ROMANIAN DEADLIFT
Sets: 3 Reps: 8 Rest: 0 sec.
Hold the bar with a wide grip and stand with feet hip-width apart. Push
your hips back and, keeping your lower back in its natural arch, bend your
torso forward, lowering until you feel a stretch in your hamstrings. Bend
slightly at the knees as needed. Squeeze your glutes as you come back up.

IN THIS
ROUTINE,
CARDIO IS
OPTIONAL.
Shorts: SUNSPEL
Shoes: BALLY
Want it?
See page 150.

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BODY
BOOKAbs in six weeks
1 1 0 ME N S F I T NE S S MA RCH 2 0 1 4 J A ME S MI CHE L F E L D E R & T HE RE S E S OMME RS E T H
Day III
1
BENCH
PRESS
Sets: 4 Reps: 46, 46,
46, 68 Rest: 120 sec.
See page 104.
2A
TWISTING
DUMBBELL
BENCH
PRESS
Sets: 3 Reps: 810
Rest: 0 sec.
Lie back on a flat bench
with a dumbbell in each
hand. Hold the weights
at shoulder level with
palms facing forward.
Press them over your
chest and twist your
wrists as you go so
your palms end up
facing your face in
the top position.
3A NEUTRAL-GRIP OVERHEAD PRESS
Sets: 3 Reps: 610 Rest: 0 sec.
Hold a dumbbell in each hand at shoulder level with palms facing each
other. Brace your core and press overhead.
3B
LAT
PULLDOWN
Sets: 3 Reps: 610
Rest: 3060 sec.
Attach a lat bar to the
pulley of a lat-pulldown
machine. Grasp the
bar outside shoulder
width and set your
thighs under the pad.
Pull the handle to your
collarbone, driving your
elbows down and back.
4A
CABLE
LATERAL
RAISE
Sets: 3 Reps: 1220
(each side) Rest: 0 sec.
Attach a single-grip
handle to the low pulley
of a cable station and
stand perpendicular
to the machine. Grasp
the handle with your far
hand and raise your arm
straight out to your side
until its parallel with
the floor.
4B
FARMERS
WALK
Sets: 3 Reps: Walk as far
as possible
Rest: 3060 sec.
Pick up the heaviest
pair of dumbbells you
can handle and walk as
far as you can. If you
don t have much room,
walk in a figure-eight
pattern. Keep your core
braced and let your
arms hang straight at
your sides.
5
BURPEE
W/PULLUP
(OPTIONAL)
Sets: 8 Reps: Perform
reps for 20 sec.
Rest: 10 sec.
Stand under a pullup
bar and bend down to
touch the floor. Shoot
your legs behind you
so you land in pushup
position. Reverse the
motion and then jump
up to grasp the pullup
bar and perform a pul-
lup. Thats one rep.
2B
INVERTED
ROW
Sets: 3 Reps: 810 Rest:
6090 sec.
Set a barbell in a power
rack (or use a Smith
machine) at about hip
height. Lie underneath
it and grab it with hands
about shoulder-width
apart. Hang from the
bar so your body forms
a straight line. Squeeze
your shoulder blades
together and pull your-
self up until your back is
fully contracted.
A super
solution
Q Another feature
of our plan
is supersets.
Performing two
exercises back-
to-back without
rest is a great
way to get the fat-
burning effects of
cardio without put-
ting up with the
boredom of it. A
2010 study from
Syracuse Univer-
sity found that
subjects who used
supersets burned
more calories rel-
ative to the time
they spent training
than a group per-
forming traditional
straight sets did.
The supersetters
also burned calo-
ries at a faster rate
after training.

ADVANCING SPORTS NUTRITION
FOR 20 YEARS. PIECE OF CAKE.
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Abs in six weeks
1 1 2 ME N S F I T NE S S MA RCH 2 0 1 4 J A ME S MI CHE L F E L D E R & T HE RE S E S OMME RS E T H
Day IV
1A
DEADLIFT
Sets: 3 Reps: 34, 34,
68 Rest: 0 sec.
Stand with feet about
hip-width apart. Bend
your hips back to reach
down and grasp the bar
so your hands are just
outside your knees.
Keeping your lower
back in its natural arch,
drive your heels into
the floor and pull the
bar up along your shins
until youre standing
with hips fully extended
and the bar is in front of
your thighs.
2A GOBLET SQUAT
Sets: 3 Reps: 810 Rest: 0 sec.
Hold a dumbbell at one end with both hands in front of your chest. Stand
with feet turned out, shoulder-width apart. Squat as low as possible.
1B
DEADBUG
Sets: 3 Reps: 68 breath
cycles Rest: 120 sec.
Lie on your back on
the floor and bend
your hips and knees
90 degrees. Reach
one arm overhead
behind you while you
extend the opposite leg.
Reverse the motion and
repeat on the opposite
side. Breathe in as you
extend your limbs and
out as they come back.
Each in-and-out breath
counts as one cycle.
3
HIP THRUST
Sets: 34 Reps: 1015,
1015, 1015, 1625
Rest: 3060 sec.
Rest your upper back
on a bench and sit
on the floor with legs
extended. Roll a loaded
barbell up your thighs
until the bar sits on your
lap (you may want to
place a towel on your
hips or attach a pad to
the bar). Brace your
abs and drive your
heels into the floor to
extend your hips and
raise them until your
torso and thighs are
parallel with the floor.
2B
JUMP SQUAT
Sets: 3 Reps: 810
Rest: 6090 sec.
Stand with feet
shoulder-width apart
and squat down until
your thighs are parallel
to the floor. Hold for a
second, then jump as
high as you can.
4A
BICEPS ROW
Sets: 3 Reps: 815
Rest: 0 sec.
Perform the inverted
row as described on
page 110 but grasp the
bar with palms facing
you. Squeeze your
biceps at the top of
each rep.
4B
DIP
Sets: 3 Reps: 815 Rest:
030 sec.
Set up on dip bars.
Lower your body until
your upper arms are
parallel with the floor.
SUPERSETS BURN
MORE CALORIES
DURING AND
AFTER TRAINING.
BODY
BOOK

#I AMXTREME
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The ease alone
1 1 8 ME N S F I T NE S S MA RCH 2 0 1 4 S A M K A PL A N
stir
-
frys
One of the easiest meals
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healthiest, and a powerful
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By Devin Alexander
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Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. 2013

THE MORE
COLOR YOUR
MEAL HAS,
THE MORE
DIVERSE ITS
NUTRITIONAL
PROFILE.
BODY
BOOKMeal strategies
1 2 0 ME N S F I T NE S S MA RCH 2 0 1 4 S A M K A PL A N
CHILI, GARLIC
& BASIL
CHICKEN
MAKES: 1 SERVING
INGREDIENTS
1 cup cooked rice udon
noodles*
1 tsp toasted sesame
oil, divided
2 tsp chili garlic sauce
tbsp lemon juice,
freshly squeezed
6 oz chicken breast,
cut into strips
Olive oil spray
cup red onion,
chopped
1 tsp garlic, freshly
minced
1 cup asparagus, cut
into 1-inch pieces
8 medium fresh basil
leaves, or to taste,
slivered
*YOU CAN SWAP IN SPELT, KAMUT,
OR OTHER WHOLE-GRAIN UDON, IF
YOU PREFER.
DIRECTIONS
1) Cook the noodles
while you prepare the
other ingredients.
2) Mix tsp sesame oil, 2
tsp chili garlic sauce,
and lemon juice in a
small bowl. Set aside.
Toss chicken in
remaining tsp chili
garlic sauce.
3) When the noodles are
cooked, rinse in cold
water, then in hot.
Drain. Pour 1 tsp
sesame oil into the
bottom of a salad bowl
and spread evenly.
Toss noodles on top.
4) Heat large nonstick
stir-fry pan or wok
over medium-high
heat until hot. Spray
pan with oil spray. Add
onion, garlic, and
asparagus. Cook
until onions are
crisp-tender and
asparagus is bright
green and warmed.
Push veggies to edges
of pan.
5) Re-spray center of
frying pan and add
chicken in a single
layer. Cook until no
longer pink inside,
about 12 minutes per
side. Push veggies
back into center,
mixing them with
chicken. Toss in sauce
mixture. Spoon the
chicken and veggies
over the noodles and
top with basil. Enjoy
immediately.
NUTRITION
518 calories, 52g protein,
54g carbs, 11g fat
GOAL: Muscle gain
HAWAIIAN
PORK
STIR-FRY
MAKES: 1 SERVING
INGREDIENTS
6 oz pork tenderloin, cut
into strips
A few pinches Chinese Five
Spice powder
Sal t to taste
1 cups red cabbage,
slivered
Olive oil spray
cup red bell pepper,
sliced
cup red onion, sliced
1 tsp fresh garlic, minced
1 cup pineapple, cubed
2 tbsp teriyaki glaze*
*FIND A TERIYAKI GLAZE THAT HAS
AS FEW SUGARS AS POSSIBLEBUT
BE SURE IT S ACTUALLY A GLAZE.
THICK TERIYAKI SAUCE WON T
PROVIDE THE RICHNESS INTENDED
IN THIS DISH.
DIRECTIONS
1) Season pork with
Chinese Five Spice
and sal t. Place
cabbage evenly over
dinner plate.
2) Heat large nonstick
stir-fry pan or wok
over medium-high heat
until hot. Spray pan,
then add peppers,
onion, garlic, and
pineapple. Cook until
peppers are lightly
browned on outside
and almost tender.
Remove veggies from
pan. Re-spray pan and
add pork in a single
layer. Cook until just
barely pink, about 12
minutes per side.
3) Return veggies and
pineapple mixture to
pan. Spoon glaze on top
and toss. When warm,
serve stir-fry over
cabbage. Enjoy
immediately.
NUTRITION
403 calories, 41g protein,
50g carbs, 5g fat
GOAL: Muscle gain

1 2 2 ME N S F I T NE S S MA RCH 2 0 1 4 S A M K A PL A N
STEAK
FAJITAS
MAKES: 1 SERVING
INGREDIENTS
6 oz trimmed top round
steak, cut into strips
1 tsp sal t-free Mexican
seasoning
Sal t to taste
Olive oil spray
cup red onion, sliced
cup yellow bell
pepper, sliced
cup poblano
pepper, sliced*
1 tsp fresh garlic, minced
cup red enchilada
sauce
2 corn tortillas
2 tbsp fat-free Greek
yogurt
1 tbsp Fresno chilies,
finely chopped, or
to taste**
Fresh cilantro leaves to
taste
*IT S LIKELY YOU LL FIND POBLANOS
IN YOUR GROCERY STORE. THEY ARE
A VERY DARK GREEN PEPPER ABOUT
THE SIZE OF A BELL PEPPER AND
PRETTY MILD. IF YOU CAN T FIND
THEM, SWAP IN GREEN BELL
PEPPERS INSTEAD.
**FRESNO CHILIES LOOK LIKE
JALAPEOS BUT ARE BRIGHT RED.
THEY RE MORE MILD THAN
JALAPEOS. YOU CAN USE ANY
SPICY PEPPER YOU LIKE. SEED
THEM IF YOU WANT THE DISH TO
BE EVEN MORE MILD; DON T IF YOU
LIKE THE EXTRA KICK.
DIRECTIONS
1) Toss steak in
seasoning and sal t.
Heat large nonstick
stir-fry pan or wok
over medium-high heat
until hot.
2) Spray pan then add
onions, yellow and
poblano peppers, and
garlic. Cook until
veggies are
crisp-tender. Push to
edges of pan. Re-spray
center of pan and add
steak in single layer.
Cook until meat is
lightly browned on
outside and pink inside,
about 1 minute per side.
Push veggies back to
center. Spoon sauce
over the steak and
veggies and toss.
3) Warm tortillas and
place on dinner plate.
Top tortillas with
stir-fry to make fajitas.
Spoon on yogurt, then
sprinkle chilies and
cilantro over top. Enjoy
immediately.
NUTRITION
282 calories, 45g protein,
45g carbs, 9g fat
GOAL: Fat loss
FAT-FREE
GREEK
YOGURT IS
A STEALTHY
(AND
HEALTHY)
SUBSTITUTE
FOR SOUR
CREAM.
BUFFALO
SHRIMP
MAKES: 1 SERVING
INGREDIENTS
cup white rice
Olive oil spray
cup snap peas,
trimmed*
1 medium carrot, peeled
and sliced into
-inch-thick rounds
Garlic powder to taste
6 oz large (1620 count),
peeled raw shrimp
cup grape or cherry
tomatoes
3 tbsp hot wing sauce,
divided
*TRIM PEAS BY BREAKING OFF
THE TIP AND PULLING OUT THE
STRING THAT RUNS THE LENGTH
OF THE POD.
DIRECTIONS
1) Cook rice according to
package instructions.
2) Heat large nonstick
stir-fry pan or wok
over medium-high heat
until hot. Spray pan,
then add peas and
carrots. Sprinkle with
garlic powder. Cook
until peas are bright
green and warmed.
Push to edges of pan.
Re-spray center of pan
and add shrimp in
single layer. Cook until
bright pink, about 12
minutes per side. Add
tomatoes. Push peas
and carrots back to
center, mixing them
with shrimp and
tomatoes. Spoon 2
tbsp hot wing sauce
over the shrimp and
veggies and toss.
Spread cooked rice
evenly over bottom
of salad bowl or
over dinner plate.
Carefully mound the
stir-fry on top. Drizzle
remaining tbsp of hot
wing sauce over top.
Enjoy immediately.
NUTRITION
541 calories, 43g protein,
63g carbs, 12g fat
GOAL: Muscle gain

1 2 4 ME N S F I T NE S S MA RCH 2 0 1 4 S A M K A PL A N
CHICKEN
PESTO
MAKES: 1 SERVING
INGREDIENTS
2 tbsp jarred pesto
sauce
1 tbsp balsamic vinegar
3 cups mixed
baby greens
6 oz boneless, skinless
chicken breast, cut
into strips
Sal t to taste
Garlic powder to taste
Olive oil spray
1 cup broccoli florets,
chopped
cup grape or cherry
tomatoes
1 tsp fresh garlic, minced
DIRECTIONS
1) Mix pesto with vinegar
and set aside. Place
baby greens in a small
mixing bowl. Season
chicken with sal t and
garlic powder.
2) Heat large nonstick
stir-fry pan or wok
over medium-high heat
until hot. Spray pan,
then add chicken in a
single layer. Cook until
chicken is no longer
pink inside, about 12
minutes per side.
Remove chicken from
pan and place on a
plate. Re-spray pan
and add broccoli,
tomatoes, and garlic.
Cook until broccoli is
bright green and
crisp-tender, about
23 minutes. Add
chicken back to pan.
Spoon 2 tbsp sauce
over chicken and toss.
Remove from heat.
3) Toss greens in
re maining pestobal -
samic mixture. Spread
tossed greens along
the outer edge of a
dinner plate. Mound
stir-fry in center of
plate. Serve as is, or
toss for a salad-like
presentation. Enjoy
immediately.
NUTRITION
380 calories, 47g protein,
17g carb, 13g fat
GOAL: Fat loss
ESSENTIAL
STIR-FRY
TIPS
Q Prep all your
ingredients before
you heat the pan.
Stir-frys cook
quickly, so dont risk
burning your food
while you rush to
prepare the last few
components.
Q Use a wooden
spoon or Asian rice
paddle so you dont
break the ingredi-
ents. Silicon-coated
tongs are great for
flipping meat.
Q Make sure the
pan is hot enough
and dont overcrowd
it. You should hear
a sizzle when add-
ing meats, otherwise
they wont caramel-
ize properly.
Q Reduce the heat
slightly before you
add sauces, or risk
burning them.
JUST
DONT
CALL IT
STIR-FRIDAY.



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HUMAN TESTED. ATHLETE APPROVED.

Q
If theres one type of body that
clients ask personal trainers to
help them get more than any other, its a
boxers physique. And thats fine by me,
because Im a former pro myself. Let me
be your cornerman for the next six weeks
and youll see how a regimen of simple
punches, light weights, and total inten-
sity can build a knockout physique in
as few as 30 minutes per session. Its
the exact same method I use to train
Hugh Jackman, Jake Gyllenhaal, and the
Victorias Secret models, excerpted from
my new book, Sleekify!
Train like a boxer to look like an idol
By Michael Olajide Jr.
Tank: SLATE & STONE
Shorts: SUNSPEL
Want it?
See page 150.
1 2 8 ME N S F I T NE S S MA RCH 2 0 1 4 J A ME S MI CHE L F E L D E R &
T HE RE S E S OMME RS E T H


Right jab
1 3 0 ME N S F I T NE S S MA RCH 2 0 1 4 J A ME S MI CHE L F E L D E R & T HE RE S E S OMME RS E T H
DIRECTIONS
Perform the first
two exercises as
a warmup. Com-
plete exercises
3A3D as a circuit
(round). So, youll
do one set of each
in order without
rest in between.
Afterward, rest
30 seconds, and
repeat for three
total rounds. Then
go on to 4A4D
and perform in the
same fashion. You
can repeat the
workout up
to four times
per week.
1
RUN IN
PLACE
Sets: 1 Reps: Run for
2 min. Rest: 0 sec.
Lightly jog in one spot,
raising the alternate
arm and leg together.
2
JUMPING
JACK
Sets: 1 Reps: Jump for
2 min. Rest: 0 sec.
Stand with your arms
at your sides and your
legs straight with knees
unlocked. Sweep your
arms out from your
sides and overhead as
you jump and spread
your feet wider than
shoulder width.
Reverse the motion.
3A
LEFT JAB
Sets: 3 Reps: Punch for
60 sec. Rest: 0 sec.
Stand with feet
shoulder-width apart
and knees slightly bent.
Square your shoulders to
your hips and brace your
abs. Hold your fists just
under your chin. Throw
a straight punch with
your left hand. Repeat for
60 seconds. In the first
round, use three-pound
dumbbells and throw the
punches slowlytake
two seconds to extend
your arm and two to bring
it back. In the second
round, use a five- to
10-pound weight and
take one second to throw
the punch. In the third
set, don t use weights
and punch as fast as
possible.
3B
RIGHT JAB
Sets: 3 Reps: Punch for
60 sec. Rest: 0 sec.
Perform as you did for
the left jab.
3C
JUMP ROPE
Sets: 3 Reps: Jump for
120 sec., 60 sec., 60 sec.
Rest: 0 sec.
Make sure you have a
rope that extends up
to your armpits when
you stand on the middle
of it. Hold the handles
at hip level and jump
with both feet. Go at a
moderate pace for two
minutes, then work at
the fastest possible
pace you can maintain
for the remaining sets.
Pyramid stance Left jab
HOW I T WORKS
Throwing a punch is actually more
complicated than it seems. Rather than
let you ingrain bad form and train improp-
erly, Im going to have you punch with
a parallel (pyramid) stance. This will
make the power come from your upper
body, and it will challenge your core.
The workout focuses on jabs and up-
percuts done at three different speeds.
We begin slowly, using light dumbbells
for extra muscle stimulation. Then youll
speed it up a little with heavier weights,
and finally drop the weights entirely
to practice real-time punches. Clas-
sic body-weight exercises make up the
rest of the workout. The whole routine
is organized by rounds, so you make the
experience of training like a boxer as re-
alistic as possibleexcept for the part
where youd get punched in the face.
Michael Olajide Jr. is a former No. 1-ranked boxer and
the author of Sleekify!, in bookstores now.
S
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Tank: SLATE & STONE
Shorts: SUNSPEL
Socks: AMERICAN
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Pyramid
stance
Right
uppercut
Left
uppercut
1 3 2 ME N S F I T NE S S MA RCH 2 0 1 4 J A ME S MI CHE L F E L D E R & T HE RE S E S OMME RS E T H
4A
LEFT
UPPERCUT
Sets: 3 Reps: Punch for
60 seconds Rest: 0 sec.
Stand as you did for the
jabs with fists under
your chin. Brace your
abs. Tilt your upper
body to the left side
and then use your core
to throw an upward-
arcing punch. Perform
three rounds as you did
for the jabsthe first
one is slow, the second
moderate, and the third
fast. Use dumbbells for
the first two sets.
4B
RIGHT
UPPERCUT
Sets: 3 Reps: Punch for
60 seconds Rest: 0 sec.
Perform as you did for
the left uppercut, but
tilt to the right side.
Steady. Cant
reach the floor?
Place dumbbells
on it and touch
them to steady
yourself as you
bend down.
4C
JUMP ROPE
Sets: 3 Reps: Jump
for 60 seconds, 120
seconds, 120 seconds
Rest: 0 sec.
Go at a moderate pace
for one minute, then
work at the fastest
pace you can maintain
for the next two sets.
Perform a basic jump
for the first minute and
spend the next two
minutes using a running
stepraise one knee at
a time in front of you as
high as you can control
so it looks like youre
running in place.
4D
AERO FLY
Sets: 3 Reps: 5 (each
side) Rest: 30 sec.
Stand on your right foot
and bend the other leg
slightly behind you.
Bend over at the hips
to touch the floor with
both hands. You should
look like a sprinter
about to take off. Explo-
sively extend your hips
and right knee to jump
into the air and raise
your torso so its in
line with your back leg.
Reach your arms out to
your sides. Land softly
on the ball of your foot
and go right back into
the down position again
to begin the next rep.
3D
BODY-
WEIGHT
SQUAT
Sets: 3 Reps: 30
Rest: 30 sec.
Stand with feet
shoulder-width apart
and fists at chin level.
Bend your hips back
and squat down as low
as you can. Take two
seconds to lower your-
self and two seconds
to come back up, but do
not lock your knees at
the top.
BOXING
TRAINING
BUILDS
CONDITIONING
AND MUSCLE
ENDURANCE.
PI CK UP
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1 3 6 ME N S F I T NE S S CL A I RE BE NOI S T
Saturated fat isnt the
heart-clogging poison the
media would have you
believe. Top nutritionists
separate fact from ction.
By Sean Hyson, C.S.C.S.
THE SATUR ATED
FAT IN COCONUT IS
A TREMENDOUS
SOURCE OF ENERGY.
F
o
o
d

s
t
y
l
i
n
g

b
y

J
a
m
i
e

K
i
m
m

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Jonny Bowden,
Ph.D.
Known as the Rogue
Nutritionist, Bowden
is board certified by
the American College
of Nutrition and has
authored 14 books
on health, food,
and longevity.
jonnybowden.com
Nate Miyaki,
C.S.S.N.
Miyaki is a trainer
and nutrition consul-
tant in San Francisco.
He specializes in
helping physique
athletes prepare for
competition.
natemiyaki.com
Spencer
Nadolsky, M.D.
An osteopathic family
physician who spe-
cializes in bariatric
medicine and choles-
terol, Nadolsky is
the medical editor of
examine.com.
1 3 8 ME N S F I T NE S S CL A I RE BE NOI S T
Keys [a researcher]
had investigated the
Mediterranean diet
and was convinced
that the reason people
[in that region] were
healthier was because
they ate less satu-
rated fat. [In 1958]
he began the Seven
Countries Studythe
first of its kind to look
at the influence of diet
and lifestyle factors
on heart disease; it
purported to show
a direct relationship
between the amount
of saturated fat in the
How did
saturated fat get
such a bad rap?
BOWDEN: In the
middle of the 20th
century, there was a
perceived epidemic
of heart disease. I say
perceived because
many analysts have
since looked at the
data and questioned it;
but the fact is that men
were returning from
World War II with signs
of heart disease and
rates were higher than
they had been. Ancel
If saturated
fat isnt the cause
of heart disease,
what is?
BOWDEN: Theres
no single cause of
heart disease, but
there are a number of
major promoters, and
I believe the main ones
are inflammation, oxi-
dative damage, stress,
and sugar. Toxins and
viruses may play a role
as well.
Without inflam-
mation, there is no
plaquewhich is, after
all, an attempt by the
body to patch up an
injury. A British study
done in 2012 suggests
that the hormonal
effects of stress
namely, chroni-
cally elevated levels
of adrenaline and
cortisolhave multiple
effects on the body, all
of them damaging and
some of them directly
related to heart health.
While fat has gotten
a bum rap, the real
villain in the American
diet is sugarand
foods that convert
to sugar in a New
York minute, such as
processed cereals,
pastas, and breads. It
was never fat that was
killing usits been
sugar all the time,
and were consuming
record amounts of
it, unprecedented in
human history.
If someone is
battling heart
disease, should
he be concerned
about his satu-
rated fat intake?
NADOLSKY: The
major issue to watch
would be a caloric
excess. Going wild on
saturated fats isnt
advisable, but if the
overall diet is healthy,
theres no outright
reason for most
people to avoid them.
MEET THE
EXPERTS
GRASS-FED
STEAK IS
A HEALTH
FOOD, NOT A
BAD FOOD.
diet and the rate of
heart disease.
Keys was ex-
tremely persuasive
and managed to get
himself a position on
the American Heart
Associations advisory
committee, and the
diet-heart hypoth-
esis was bornthat
is, the theory that
saturated fat and
cholesterol contribute
to heart disease. But
recent research has
exonerated saturated
fat. A 2009 meta-
analysis in the Ameri-
can Journal of Clinical
Nutrition looked at 21
studies on saturated
fat in the diet and hard
end points such as
heart attacks and
cardiovascular dis-
ease. After analyzing
the combined data,
the authors decided,
There is no significant
evidence for conclud-
ing that dietary satu-
rated fat is associated
with an increased risk
of coronary heart
disease or cardiovas-
cular disease. So lets
put this myth to rest.

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BODY
BOOK
1 4 0 ME N S F I T NE S S MA RCH 2 0 1 4 CL A I RE BE NOI S T
Nutrition roundtable
What positive
efects do
saturated fats
ofer for the
active guy who
lifts weights?
MI YAKI : Saturated
fats can be stored
within muscle cells as
intramuscular triglyc-
erides, which can add
to that full, pumped-up
look when you train.
They can also act as
a fuel source during
exercise.
NADOLSKY: If youre
on a low-carb diet,
coconut or MCT oil
supplementation
would promote physi-
cal capacity during
exercise when glyco-
gen [stored carbohy-
drates that serve as
energy for muscles] is
depleted. This is great
for boosting endur-
ance, allowing you to
push through the last
few reps of your set
(though it wont boost
peak strength).
SATURATED
FAT IS
CRUCIAL
FOR CELL
STRUCTURE.
Building blocks.
The antioxidants in
Malaysian palm
fruit oil may protect
against asthma as
well as arthritis and
liver disease.
How much
saturated fat
should an active
guy who weight
trains be eating?
MI YAKI : Im not
against saturated fat
at all, but I still lean
toward a carb-based
approach for strength
trainers, keeping
dietary fat at about
2025% of total
calories. If youre em-
phasizing high-quality
animal foods like eggs,
fish, poultry, and
beefwhich everyone
should besaturated
fats might make up
3350% of that fat
intake. So, something
like 1015% of your
total daily calories
should come from
saturated fat.
NADOLSKY: Its very
difficult to determine
an ideal or optimal
intake for saturated
fats. Some argue
that if you drop them
too low youll lose
testosterone [due to
saturated fats role
in hormone produc-
tion], but depleting
them from your diet
completely would
reduce testosterone
to such a small degree
that its a minor issue.
In fact, a 2011 study
at the University of
Nevada found that
sexual stimulation
raises testosterone
levels three times as
much as theyd drop by
eliminating saturated
fats from the diet.
BOWDEN: There
really isnt a minimum.
The message to get
across is that guys
shouldnt be worried
about it, provided
the rest of the diet
is healthy and high
in protein and low in
sugar and starch. The
overconsumption of
vegetable oilscanola,
soybean, safflower,
corn, etc.and the
underconsumption of
omega-3s is a much
bigger problem than
saturated fat because
that imbalance is a
huge factor in creating
inflammation.
Where should
we get saturated
fat from?
MI YAKI : Most of your
fat intake should come
as a by-product of
your protein intake. If
you get the majority
of your protein from
wild, hormone- and
antibiotic-free animal
foods such as whole
eggs, salmon, chicken
breasts and thighs,
and grass-fed beef,
youll get the essential,
monounsaturated
and saturated fats
you need in the right
amounts and ratios.
Look at beef: Many
people think of it as
saturated fat, but 50%
of the fatty acids in it
are unsaturatedthe
same fat that almost
every health authority
agrees you should eat
more of because it
improves your choles-
terol profile.
BOWDEN: Saturated
fats from healthy,
whole foods are no
problem. Grass-fed
beef, coconuts and co-
conut oil, eggs, Malay-
sian palm fruit oil, and
even butter are great.
Id prefer if people got
their animal fats from
healthy animals, as
fat is where toxins are
stored. So when you
eat meat from factory-
farmed animals, youre
getting all those toxins
that are stored in their
fatwhether its satu-
rated or unsaturated.
Grass-fed meat has
far fewer toxins.

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I
m
a
g
e
s
ou dont
have to fol-
low mixed
martial
arts to know the
name Georges St-
Pierre. The handsome
French Canadian
sat atop the UFCs
welterweight division
for five years, his
crossover appeal
earning him endorse-
ments from big-name
brands like Google
and Bacardi. GSPs
list of vanquished
opponents reads like
a whos who of MMA
talent, and until last
November, St-Pierre,
with eight straight
title defenses, looked
invinciblethat is,
until Johny Hendricks,
an up-and-coming
grappler and former
All-American wres-
tler at Oklahoma
State, kicked his ass.
GSP won the bout
by decision, but
photos of a bat-
tered St-Pierre at
the post-fight press
conference, coupled
with his abrupt
resignation from
MMA the following
month, suggest it was
the toughest of his
careerand that the
sport might have a
new star on its hands.
Hendricks, 30,
knew what he was
up against with GSP,
and trained accord-
ingly. Having never
fought five rounds
beforethe length
of a UFC champion-
ship fightHendricks
prioritized cardio
conditioning . I ran
four miles every day
for about eight weeks
[prior to the fight], he
says. To simulate the
quick-burst intensity
required in combat,
Hendricks ran hill
sprints as well. He
lifted weights three
days a week, focusing
on presses, cleans,
and rowing move-
ments, in addition
to practicing boxing
and Brazilian jiu-jitsu,
and wrestling at his
old college.
Fortunately for
Hendricks, hes
endowed with one-
punch knockout
power, as evidenced
by his demolition of
iron-chinned fighter
Jon Fitch, who fell like
an oak 12 seconds
into the first round
of their December
2011 contest.
Can you build
hands of stone in the
gym? Hendricks says
the ability to pack a
wallop is largely God
given, although he
believes a wrestling
background has
more transference to
punching power than
its given credit for.
In wrestling, when
youre bent over,
you have to explode
of your legs, he
saysand powerful
punches demand leg
drive. I learned how
to shift it from being
bent over to standing
upthats when my
[punching] power
explodes. Hendricks
140-pound dumbbell
bench presses (he can
do five reps) probably
help as well.
See Hendricks in
action on March 15,
when he faces Robbie
Lawler for the vacant
welterweight title.
Fear the underdog
How UFC ghter Johny Hendricks prepared to face an unbeatable champ
By Michael Schletter, C.P.T.
POWERFUL
PUNCHES
COME FROM
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TRANSFER TO
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The UFC Fit program pounds
of the pounds
Q If P90X ofers workouts that
kick your butt, UFC Fit might
knock you out cold. The UFCs
12-DVD, home-based tness pro-
gram aims to give you a ghters
body in 12 weeks. Still, you dont
have to be in good shape or have
aspirations of competing in a
cage to undertake it. Its a train-
ing program for everybody, says
Mike Dolce, designer of UFC Fit ,
although the workouts are based
on the training that Dolce puts
his own ghter clients through to
prepare for the Octagon.
If you got done with 90 days
of UFC Fit, says Dolce, youd
be in shape to compete for ve
ve-minute rounds. Condition-
ing-wise, strengthwise, and
healthwise, you could do it.
Workouts last about 2545 min-
utes and feature up to ve exer-
cises for ve rounds, similar to an
MMA match, or 34 exercises for
eight rounds, combining martial
arts techniques with calisthenics
and light dumbbell exercises.
UFC Fit comes with three nutri-
tion templates so you can adjust
your diet to t your lifestyle. Its
not uncommon to lose 40 pounds
[in 12 weeks], says Dolce.
Check it out at ufct.com.
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present
and
The fighter
becomes the
trainer. UFC
Fit creator
Mike Dolce
was a pro
MMA fighter.
If you want to follow the UFC Fit
program (see below) but dont
trust yourself to stick with it at
home (or you simply dont have
the space), you can do it in a group
setting at UFC Gyms. With close
to 100 locations nationwide, the
UFCs branded training centers
cater to all fitness fiends who
want to improve their health and
performance with mixed mar-
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plenty of iron and a variety of other
training options, including classes
that cover aerobics, yoga, and
Zumba. You could even potentially
train with or alongside pro fight-
ers like UFC legend B.J. Penn. For
more info, go to ufcgym.com.
Get in
fighting shape

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MA RCH 2 0 1 4 ME N S F I T NE S S 1 4 7
(continued from page 72)
JOEL KINNAMAN
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diferent. Its not carcinogenic in the same
way at all. I mean, its not good for you, Im
sure, but compared with regular cigarettes
its so much better for you. His girlfriend,
actress Olivia Munn, doesnt seem to mind;
a quick Google image search for the couple
reveals an e-cig in the actors hand in nearly
every shot.
It seems fitting that the man who stars
as the cop of the future would smoke the
cigarette of the future. I find the image
amusing: RoboCop, visor down, aiming
down the barrel of his gun with an e-cig
clenched between his teeth like some kind
of Clint EastwoodC-3PO hybrid. Actually,
theres a bunch of picturestheyre not
publ i c pi cturesfrom when we were
shooting RoboCop, Kinnaman tells me.
I had the visor down and I was smoking
an electronic cigarette. The visor was sort
of cracked, and the vapor would come up
through the cracks.
I N S O M E WAY S , K I N N A M A N S
turbulent past has made him perfect for
acting. Hes developed a visceral allergy to
staying in one place for too long, and hes
learned, by necessity, to adapt and think on
his feet. After graduating from high school in
the United States and returning to Sweden,
Kinnaman spent some time in Norway
working construction and factory jobs to
fund a solo trip through Southeast Asia. I
had this idea that so many people choose
too early what they want to do, he says. I
didnt want to make that mistake. I was going
to see the world frst. When he ran out of
money four months later, he landed a job as
a busboy and waiter at a hotel in the French
Alps. Almost immediately, to his surprise,
Kinnaman was offered the bar manager
position despite not speaking a word of
French. He had also never bartended a day
in his life, which made perfunctory tasks,
like calling vendors for bar supplies, all the
more challenging. I ask if he can remember
a specific instance when he really had to
bullshit his way through. Oh, every day, he
says. It was a pretty big bar, and there were
two other bartenders who were there. They
were like, What the fuck is going on? But I
managed, somehow. I guess that was my frst
real acting job.
When he returned to Sweden, Kinnaman
decided to try hi s hand in the movie
business. He applied to acting school and
was immediately referred to an audition for
a minor role as a skinhead in the Swedish
supernatural thriller The Invisible. He got the
part, and so Kinnamans career as a Swedish
screen actor began.
His foray into Hollywood, however, was
less conventional.
They were doing these auditions for
Thor in the Scandinavian countries because
originally they wanted somebody Nordic, so
I just put myself on tape for that, Kinnaman
says. I did it at home, really poorly lit, with
my friends cellphone camera, and sent it
in. I didnt really think about it. Two weeks
later, Kinnamans sister called. There was
a photo of him in The Guardian along with
two other guys. One was Chris Hemsworth.
With nothing more than a camera phone
and someone to hold it, Kinnaman had
become a top contender for the role of
Thor, and suddenly a whole new world of
opportunities came into focus.
Since migrating across the Atlantic just
five years ago, Kinnaman has worked
with some of the most noted actors in the
business, including Denzel Washington
and Ryan Reynolds in Safe House; Daniel
Craig in The Girl with the Dragon Tattoo;
Michael Keaton, Gary Oldman, and Samuel
L. Jackson in RoboCop; and Tom Hardy in
the upcoming Child 44. But he doesnt seem
quite ready to join that list. Its not about his
credentials or his talenthes done the work
and has the chops. I watched his process
on set, says Keaton, who faces of against
Kinnaman as the chief bad guy in RoboCop.
This guy is not only a talented actor, hes
also disciplined and serious about his
work. Rather, Kinnaman doesnt seem to
feel ready. Despite his successthe high-
profile roles, the critical praise, the A-list
girlfriendhis guard remains up. Maybe
its for the best. To nail his role in RoboCop,
he underwent tactical training with the
Swedish Special Forces. He performed all
of his characters stunts and sequences.
And though the armor-clad suit covers 95%
of his body, he worked on his physique
anyway, taking up boxing and surfng along
with regular weightlifting sessions. In a way,
thats the best part about Joel Kinnaman: He
doesnt realize hes made it, so he continues
hunting, ravenous and relentless. And it
might just make him one of the most exciting
and unpredictable actors of our time.
Yeah, I had doubts [about Hollywood],
he says. I had also said in a bunch of
interviews in Swedish papers that I was
going to go to the States, to give that a shot.
Everyone said, Thats stupidif nothing
happens, youre going to come home and
look like a loser. But I did that intentionally,
to put the pressure on myself. I wasnt going
to come home empty-handed.

1 4 8 ME N S F I T NE S S MA RCH 2 0 1 4
(continued from page 93)
ALEX HONNOLD
student fiddling with his iPhone, but I feel
butterflies developing as he begins down-
climbing. What if he slips? Oh, God, what if I kill
Alex Honnold? Am I loitering too obviously?
A minute later, hes back on solid ground.
That was exciting, he says. That was scary!
Hes flexing his wrist. I got pumped. And I
learned another important lesson: Ive got to
take that shit seriously. I gotta stack the odds
in my favor.
Even though this building is relatively
low, with good, consistent holds, its proven
challenging to climb in street clothes, after
dark, without scouting, and with no gear. It
was physically and mentally stressful. The
whole things uncomfortable, Honnold says.
There were people in those windows. Hed
been close enough to two of them to see that
they were screwing around on Facebook.
The whole point of doing this is that I ride
around thinking, Dude, thatll be easy! Then
I do it and its a little harder than I thought.
A similar thing happened when he traveled
to Taipei to practice on parts of the tower.
Though individual sections were technically
simple, the sheer volume of repetitive steps
was fairly exhausting. That was valuable intel.
Probably the most famously perilous
episode of Honnolds career was when he
stalled out 1,800 feet up on the first-ever
free-solo of Yosemites Half Dome in 2008.
It was the climbs most precarious section,
and hed been aware of it, but he froze when
he came to a slab studded with bolts put in so
that climbers could actually ascend it. The
only way to make it without using those bolts
was to use a foothold that Honnold didnt
entirely trust. I couldve pulled on the bolts,
he explains. I couldve cheated, but I also
wanted to fnish the solo. So he took the step,
the small leap, and his foot held. It wasnt a
huge moment of terror, like I thought Id fall.
But he also caused himself unnecessary stress
by not fully preparing. I went up without
rehearsing because I thought itd make a better
adventure. Then I got there and realized it was
a little harder than I thought.
L ATE I N THE MORNI NG OF MY FI NAL DAY
with Honnold, we take the BART commuter
train into San Francisco, then ride our bikes
through a steady rain to a bouldering gym in
the Dogpatch neighborhood. He wants to get
some more practice in, and also make good on
a promise hes made to flm an interview for a
documentary about a famous and infuential
climber named Tom Frost.
The flms director, a climber himself, seems
a little in awe of Honnold, which is something
Ive grown accustomed to seeing in Bay Area
gyms. He asks if Honnold, best known for
climbing alone, really prefers to climb that
way, or if hes just as happy climbing in pairs,
the way the sport is typically done.
I prefer a partner, Honnold replies. Its
fun to have a friend up there, to work as a team,
but theres definitely something powerful
about going solo and having this experience.
Its just you up there, alone.
One of the pioneers of free-soloing, Peter
Croft, explained the appeal of going alone,
without gear, as leaving behind all the
distractionsrules, equipment, people
and being able to concentrate solely on
the climbing. He compared the feeling
of ascending a giant wall in just shoes as
something like the fabled runners high, but
to a much more intense degree.
Croft says that Honnold has taken free-
soloing to new heights not because of any one
climb, but because hes done it time and again.
He appears to thrive on going big.
In fairness, its an oversimplification to
speak of Honnold as only or even mainly a free-
soloist. Free-solos of big walls are just a small
part of his regular program. He climbs very
often with partnersthis year hell be heading
out on an expedition in Patagonia, Argentina,
with Caldwelland with all the normal ropes
and gear. Hell occasionally free-solo without
scouting, but he almost always tries a route
with safety gear first. His philosophy, if you
force him to sum it up, is pretty simple: to have
fun. Its the overall experience, he says.
That will be the aim in Patagonia, certainly.
When I ask if this trip is for a flm, he gives me a
look like Ive asked a dumb question. Theres
no way to get the cameras in position. Were
two of the only people in the world who can
handle that terrain, he says. You go on the
trips just to send the gnar.
Honnold has now climbed all over the
world, in some of the most dramatic locations
imaginableSouth Africa, Thailand, New
Zealandand his favorite place is the most
familiar one, Yosemite. Because he can always
make a route more difficult, or free-solo
something thats always required ropes, the
potential at any one location for him is vast. He
doesnt have to embark on arduous treks into
remote ranges to fnd new rock faces.
I ask him if he would consider the kinds of
adventurous expeditions that his climbing
friend and North Face teammate Anker does,
like deep into the Himalayas.
I have no interest in going somewhere
thats logistically hard to get to, and stricken
by terrorism, he says, when Yosemite is
virtually the same kind of climbing and its
right by my house and has good cell service.
Here, in the bouldering gym, the director
asks Honnold to address the fairly common
assertion that hes setting a bad example for
young climbers coming up in the sport.
It doesnt matter to me at all if people
think what Im doing is crazy, or that Im a bad
influence, he replies. Everybody does his
own thing. My original motivation to solo was
just that I thought it was cool.
Anker dismisses all the moralizing about
Honnold and his climbs that he sees online,
from people who suggest hes not a role model.
If someone chooses to do something thats a
passion, more power to him.
Hans Florine, who runs a climbing gym, says
he defnitely notices a Honnold efectyoung
climbers who admire Alexs featsbut so far,
he hasnt spawned many imitators. Its hard to
imagine, though, that there isnt another kid
out there whom Honnold has inspired, just
waiting to show up and blow minds.
For sure there will be at some point,
Honnold says, but hes not holding his breath
for a sudden rush of competition.Mostpeople
get to the base of a huge wall and theyre like,
This is fucked up, I dont want to do this.
Its hard to talk to Honnold about what he
does without returning, again and again, to
the risks. To any outsider, especially to an
outsider who doesnt climb, the simple fact
of the matter is that climbing a 2,000-foot
slab of granite without safety ropes looks
completely crazy. It may be technically simple,
but any number of things could go wrong.
Last year, Honnold was besieged by silverfsh
insects about 1,000 feet up the south face of
Yosemites Mount Watkins. They crawled
through his hair, over his face, and into his
ears. He just ignored them and pushed on with
his vertical ascent.
Most soloists dont die soloing, he tells
me. And the ones who have died, he says,
were mostly in freak accidentsone was taken
by a rogue wave while climbing in coastal
Ireland; another was rope jumping. The
perception that its going to kill him, he says,
is super misleading. No high-end soloist has
ever fallen of of hard stuf. It just sounds good
for media.
When I suggest to Caldwell that Honnold
really doesnt believe that what hes doing
is dangerous, he chuckles. You just nailed
it, what makes him special, he says. He
thinks its no big deal. And it is a big deal.
Its dangerous. And thats why other people
arent doing it. Caldwell says that the things
Honnold free-solos are well below his ability
level and that Alex is one of the most talented
climbers Ive seen in my life, but I worry about
him all the time.
For Honnold, though, its all quite simple.
Hes just your dad on a ladder. As long as you
dont let go, hell say, youre fne.

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#fitwit
The perfect April Fools joke is more about gotcha Mar 31 5:25 p.m.
and a chuckle than humiliation and subsequent
vows for revenge. Ideas on p. 236.
73 #DaysUntilYouTakeOffYourShirtInPublic Mar 30 9:12 a.m.
Spring Breakers: I raise a shot glass in your Mar 27 3:38 p.m.
honor. #roadtrip #wettees #eighttoaroom
#BandNames Lateral Lunges Mar 25 10:29 p.m.
1 box of Samoas cookies = 4,932,764 curls. #yikes Mar 23 7:11 p.m.
[In @DickieV voice.] March Madness, baby! Mar 20 11:34 a.m.
[In your voice] Losing $50 in Office Pool
Madness, because I ALWAYS PULL
FOR ONE 7 SEED, baby.
Formula for success: If you try to give something Mar 19 6:22 p.m.
up, do not think about restriction. Think
substitution. Can, not cant. Do, not dont.
Sorry about that last tweet. #stpatricks Mar 18 3:14 p.m.
Hjwdchj cgbhghdwqcbhwdqbc wdhqcvhsdcvbeer Mar 17 11:47 p.m.
hsdqchwdgchsdchsdcbhsdc sdcbhcirish
Cna we jus agree taht u shuldnt drink beer at Mar 17 02:13 p.m.
9 AM? My mtaboilsm is like a lil slug on a leef.
Any bar that doesnt serve at 9 a.m. on
St. Patricks should have their license revoked! Mar 17 9:02 a.m.
Too early to have a green beer? Mar 17 8:32 a.m.
Omelet picker-upper: Diced jalapeos Mar 16 9:59 a.m.
That guy on the rowing machine wearing 70s gym Mar 14 10:06 a.m.
shorts that you want to make fun of? Harder than
it looks, brah. Do 15 minutes. #huffpuff
On daylight saving time, remember to Mar 9 7:48 p.m.
enjoy the xtra hour of light, and be thankful
you dont host morning drive time.
Tough guy, r ya? Try pushups with Mar 7 8:52 p.m.
hands and feet on medicine balls. Over-under:
3. Disclaimer: high risk of broken nose.
Happy birthday, @SHAQ. Related: When given Mar 6 4:12 p.m.
opportunity to make free throwson the
court or in liferelax, focus, follow through.
Today is national Multiple Personality Day. Mar 5 11:44 a.m.
Sped Tiker greets you all from Rigel II!
Mardi Gras? Party bras! Mar 4 10:43 p.m.
Truth: If a March day teases you that Mar 3 1:50 p.m.
spring is close, its ur duty to forego a
gym session and take a killer hill run.
Cant-sleep tricks: Remove a piece of Mar 1 8:11 a.m.
clothing. Ratchet air down a few degrees.
Download the Iliad. #thankshomer
Fwd March!
Fitness in 140 characters or less
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;

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;

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S E A N Mc CA BE
Ted Spiker
@ProfSpiker
Use dumbbells.
Dont be one.
Gainesville, FL

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