MH Woman Arci ROCK8 Hot Tips HER to Help YouSOCKS Get The Girl, OFF!P.43 Munoz 100% USEFUL!
JUNE 2014 Free 4-Week Workout Slash Diabetes with a Little Spice HARD P. 20 BANKROLL A MUSCLE BETTER YOU 39 Life Hacks for a Richer Life FAST P. 4 8 10 Fat-Burning Moves! LOOK SNUFF OUT SHARP Dress Your Best with Filipino Fashion A BURNOUT P. 75 Stop Work Stress Men’s Health Guy Before it Stops You FABIO IDE “No matter what you do, SHE WANTS TO SEND you need to focus in order YOU SEXY SELFIES to make it happen” JUNE 2014 #BetterSexTonight! ISSN 8080-2737 P. 54 06
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COVER STORIES 06.14 FEATURES
Ide defines The noodle success you need
26 Heating up your 54 66 social network
38 26 48 54 66 I’ve done things Snuff Out a Fire and Ice Bankroll a She Wants to A Rich Feast for myself that Step in the metro’s best were just dreams Burnout Fabio Ide’s success Better You Send You Sexy written on a Take the test to see if recipe is simple: a Small investments ramen houses with the Selfies finer appreciation of piece of paper” your job is killing you healthy serving of make big dividends, A breakdown of the FABIO IDE, softly, one deadline at passion mixed with a especially if you make how the rich Japanese PAGE 26 many messages she’s dish has conquered a time chill demeanor the right choices visually sending you BY ANTON D. UMALI BY HANNAH MCWILLIAMS BY LYNN LOPEZ BY JOY CONCEPCION Pinoy taste buds BY LIO MANGUBAT 75 83 86 88 101 Look Sharp Eyes Wide Open The Real Reason What Manhood Hard Muscle Pinoy brands deliver Your habits have a She Cheats Means Fast world-class style at a sneaky way of actually It’s not what you think Nothing hastens the The express route to price tag you can easily blinding you from their BY JASON FEIFER growing-up process big gains: supersets accept debilitating effects more than being a BY WAYNE JOSEPH BY AMADOR R. BY LIO MANGUBAT TULIO MADAMBA teenage father BY EMAN TINIO
facebook.com/menshealthphilippines | JUNE 2014 1 06.14 DEPARTMENTS 100% Useful
Dooley’s calling Nutrition the shots now 20 Slash Diabetes with a Little Spice A sweet tooth needs a peppery sidekick 90 Reverse Engineering Fad diets aren’t that bad. Take the good principles of the most popular ones to your own plate BY INGRID ABIGAIL VILLAFUERTE
Health 16 Don’t Bug Out These chemicals may cause Parkinson’s 36 Risky Business The graveyard shift may offer a better pay but it comes with a heavy toll BY PETER IMBONG Mind 33 Positivity Always Wins New Azkals coach Thomas Dooley is 43 already improving our chances at qualifying for the FIFA World Cup in the future, starting with his contagious optimist outlook BY LAMAR ROQUE 93 Roll With It Temper your rage as you pin your opponent to the mat and try to submit him? Brazilian Jiujitsu makes it possible BY MIKE DIEZ
Fitness 102 Cram In a Workout Get-fit-quick tricks that also give maximum exercise efficiency BY PATRICK STRIET, C.S.C.S. 105 Strength Secrets One small garage in Utah is shaping the global future of fitness BY MICHAEL EASTER
Sex & Relationships 18 Give Her a Hand One simple move can boost her pleasure 43 This is our Arci and her arsenal football future 63 43 Rock Her Socks Off Strong-willed women like Arci Muñoz require an out-of-the-box approach if you aim to create sparks More Useful Stuff... BY ANTON D. UMALI 6 FROM THE 10 ASK MEN’S 33 MH FOCUS Guy Wisdom EDITOR HEALTH Life’s winning 60 The Town that Football Is cleaning my ears strategies, made easier Built with cotton swabs to digest 8 ASK THE EXPERTS A trip to Barotac Nuevo, Iloilo will dangerous? 95 HOW TO DO open your eyes to the life-changing effect Our experts answer of the sport affectionately called the your questions 15 MH ALERTS EVERYTHING BETTER beautiful game Lose the belly the ON THE COVER BY OMAR GLENN D. BELO Press-stopping health, Fabio Ide. Photograph by Dix smarter way, nutrition, fitness, sex, Perez. Styling by Amador R. 108 Fever Pitch and weight loss news intimidate the paint like Madamba. Makeup by Vida Zeke, teach Bantay to Non-Jaucian. Hairstyling by In trying to make sense of the hysteria that Ruel Papa play dead, cover up a is the FIFA World Cup, we turn to Pinoy black eye action stars
2 JUNE 2014 | facebook.com/menshealthphilippines
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4 JUNE 2014 | facebook.com/menshealthphilippines
There’s a line in our special “Invest In Your Life” story on P.48 that stood out for me, though: “It’s not too late.” Not only From in terms of money, but if you want to improve your health, 00:02 maintain your fitness, and even other subjects that may need your attention. LIFESAVERS the That’s why here at Men’s Health, we have to think about every aspect of our lives. Some people tend to think that we’re purely Editor a fitness magazine, that we’re the manual you buy if you want ™ to have a workout routine for your next gym session. Regular readers, though, know that we’re not just about reps and sets. When you browse through our pages, you’ll realize that we 1 tackle multiple topics that prove to be very important in a SLAY SUNDAY BLUES man’s life. Transitions can be a drag—like For example, fashion. In this issue, we’ve made a “Proudly the Sunday night blues, which Pinoy” spread on P.75 that showcases the brands that not torment 81 percent of men, according to a poll from just upgrade your look, but also elevate our country’s profile. Monster.com. Take the edge Did you know that Bench is now sold in Saudi Arabia, China, off by doing 10 minutes of work and California? Team Manila has also opened its doors before dinner on Sunday. Or internationally via online purchases. And if it’s more in-depth spend a few minutes visualizing Take That To Monday’s tasks. This simple stories that you’re interested in, Men’s Health always has exercise may help ease anxiety. articles like “The Town That Football Built” on P.60. Here, The Bank you’ll discover the true football roots of Barotac Nuevo, Iloilo. Thomas Joiner, Ph. D., professor of Men’s Health psychology, Florida State University; 192. That’s the average number of times is more than just something to help you author, The Perversion of Virtue that I get a call from a bank or insurance count your calories or remember what a dumbbell straight leg company yearly. Roughly, that’s four calls a deadlift is. We tell you what styles are hot, what date places your week (sometimes five if the call center rep is girlfriend would enjoy, and what investments could benefit you. 2 feeling extra frisky). That’s not even counting We give you guys the complete lifestyle package. Now isn’t that the texts, the e-mail promos, and those sales something you’d want to save for your future? GET REAL-WORLD STRONG agents who approach me on the streets. We tend to exercise forward and back, up and down. Life’s Recently I was wondering why we are always not that simple. Fight back so apprehensive of these types of situations. Peejo with the kettlebell side lunge Sure, we’ve heard the jokes about insurance and touch: Grab the kettlebell salesmen. I’ve always avoided their eager eyes, with both hands; let it hang in
their unnatural gift of gab, and their diabolical E-mail the Editor! front of you. Step to the left and [email protected] bend your left knee till the bell pie charts. Text the Editor! touches the floor. Power back But after listening to several agents, I’ve come Type MH ED
David Katz, M. D., M.P. H., FACP M , F. A.C. P., founding director, Yale University Prevention Research Center
6 JUNE 2014 | facebook.com/menshealthphilippines
Expert Advisors™ Our Advisory Board
ORTHOPEDICS LUIGI T. BERCADES, MS, CSCS STATISTICS JOSE RAUL CANLAS, MD Bercades received his master’s degree in ENRIQUE TAYAG, MD, Dr. Canlas is the section chief for sports exercise physiology from the University of PHSAE, FPSMID medicine at the Institute of Orthopedic Oregon, and is currently teaching at the Dr. Tayag is the director of the Department NO APPOINTMENT REQUIRED and Sports Medicine, St. Luke’s School of Auckland University of Technology. ofHealth-National Epidemiology Center EDITED BY LAMAR ROQUE Medicine. He is also the medical director (DOH-NEC). His group keeps track of of the Philippine Center for Sports CARLOMAGNO CANTA, CSCS Philippine health statistics, including the Medicine of the Philippine Sports Canta is a Certified Strength and mortality of the many diseases that afflict Commission. Conditioning Specialist. He has handled Filipinos around the country. the conditioning of numerous champions EDGAR MICHAEL T. EUFEMIO, in wrestling, mixed martial arts, softball, DERMATOLOGY MD, FPOA basketball, rowing, football, and has been PAMELA JANE KWOK-GO, MD Dr. Eufemio is the head of the University invited to contribute in various military Dr. Kwok-Go is a fellow of the Philippine of the Philippines-Philippine General units such as the Philippine Scout Dermatological Society. She got her Hospital(UP-PGH) Department of Rangers and Philippine Military Academy. medical degree at the University of Orthopedics Sports Clinic. Santo Tomas and completed her FITNESS & EXERCISE residency in dermatology at the East AMBROSIO VALDEZ III, MD, JIM SARET, MSAT, PES, SAQ, Avenue Medical Center Department FPOA CAPT of Dermatology. Dr. Valdez is an orthopedic surgeon who Saret is the sports training consultant for went to fellowship training the Philippine Olympic Committee and is DENTISTRY in sports medicine at the University of a host and trainer for the TV Show The ARMIN G. SEGARRA, DMD Cincinnati, and in cartilage resurfacing at Biggest Loser. Dr. Segarra graduated from the UP Mercy Private Hospital in Melbourne, College of Dentistry. He has received a Victoria, Australia. NUTRITION postgraduate certificate in advanced ARMANDO MENDOZA JR, PTRP education in general dentistry at the PHYSICAL MEDICINE AND Armand Mendoza is a licensed physical University of Minnesota. He is now REHABILITATION (PM&R) therapist, holding international teaching as anassistant professor in EDMUND L. MARTINEZ, MD, certifications for personal training, lifestyle restorative dentistry and fixed partial and weight management coaching, prostho-dontics at UP Manila. FPARM, DPBRM sports nutrition, and contemporary Dr. Martinez is the section head of the Pilates. He trains clients at B-Infinity EUGENIE AMANDA Physical Therapy Unit of the Hospital of Studio in Bonifacio Global City, Taguig. V. ROQUE, DMD Infant Jesus, and dean of the College of Dr. Roque graduated doctor of dental Physical Therapy of San Juan De Dios LUZ FELICIDAD medicine at the Centro Escolar University. Educational Foundation. SOCRATES CALLANTA, MS She finished her post-graduate residency
Callanta holds a master’s degree in and postgraduate training in pediatric JOSE BONIFACIO dentistry at the Philippine Children’s EXPERT OF RAFANAN JR., MD, FPARM nutrition from UP Diliman. She lectures on sports nutrition in different schools Medical Center. Dr. Rafanan is the head physiotherapist at and teaches at the College of Home the sports clinic of the UP-PGH.He also THE MONTH Economics of UP Diliman and the Center EMERGENCY MEDICINE had his clinical observership in sports for Culinary Arts (CCA). DANIEL LUCHANGCO, MD, medicine at Duke University. FPECM tMS.C. R.N.D. MARK HOMER T. TIANGCO, MD, MENTAL HEALTH Dr. Luchangco is head of the Emergency DPBRM, FPARM KAY BUNAGAN, MA Department at Mandaluyong City Medical Center, and emergency consultant at Dr. Tiangco is the head of the Physical Bunagan is a counseling psychologist at Makati Medical Center and UERM. He’s a Dave Clark D. Sison Medicine and Rehabilitation Department Better Steps Psychology, a firm that offers member of the American College of of Angeles University Foundation Medical counseling and training services. She Emergency Physicians. Center in Angeles City. He’s also a earned her Master of Arts in counseling Sison is a nutritionist who is active in research and consultant for MegaClinics in SM psychology at the Ateneo De Manila SURGERY is a member of several nutrition related professional Megamall in Mandaluyong City. University. organizations in the country. He earned his Master of EDGARDO P. PENSERGA, MD STRENGTH AND CONDITIONING ERIC JULIAN MANALASTAS, Dr. Penserga finished medicine at the Science in Clinical Nutrition degree from the Philippine MSC, CSSP Cebu Institute of Medicine and his Women’s University (PWU) in Manila and his Bachelor HERCULES PAULMINO CALLANTA, CSCS Eric Manalastas is a certified specialist in post-graduate internship at the Siliman of Science in Community Nutrition degree from the Callanta is an associate professor at the social psychology of the Psychological University Medical Center. He is the University of the Philippines in Diliman. Currently, he College of Human Kinetics of UP Diliman. Association of the Philippines. He chairman of the Hospital Committee on serves as the Nutrition Clinic Director and Professor at He develops and implements specific recieved his master’s from the University Operating Room/Delivery RoomPost- of Amsterdam in the Netherlands. Anesthesia Care Room at the Victor the PWU. This month, he helps us dissect popular diets fitness and training programs for athletes in badminton, swimming, basketball, R. Potenciano Medical Center. in “Getting the Good from the Fad” on p.xx. football, and weightlifting.
When is the best time to take whey protein—is it I read somewhere that rinsing your pasta under before or after training? water is bad for the pasta, as the sauce you’ll ASK THE pour on it won’t stick. Is this true? tJUNO, VIA E-MAIL EXPERTS Various athletes follow mixed strategies. But what seems to be tKRISTOFF, VIA E-MAIL most reliable is to take your whey immediately after working out. Rinsing the pasta washes away the starch, changing the texture of This helps your body repair and reinforce your muscles, which the noodles so the sauce won’t adhere to them. Rinse the pasta only helps build muscle mass. for cold salad preparations. For hot pasta dishes, after draining the water away, add some olive oil or a knob of butter to keep the noodles from sticking to each other.
Armand Mendoza, P.T.R.P, MH weight loss advisor Chef Nikki Eleazar, senior lecturer from the College of Home Economics, University of the Philippines, Diliman
8 JUNE 2014 | facebook.com/menshealthphilippines
TOO MUCH IS JUST WRONG This sound about right, don’t Ask you agree? MH ™
LIFE’S QUESTIONS, ANSWERED EDITED BY LAMAR ROQUE
1 Every once in a while, I get rubdowns to relieve kinks on my joints and muscles after an intense workout. Is this advisable? t DARREN, VIA E-MAIL
Getting a massage after you’ve hit the gym hard has its muscle merits. “It suppresses pathways in inflammation and stimulates the conversion of glucose, which powers the essential process of repair at the cellular level,” says Joseph Pagulayan, head coach at Ground Zero Fitness at The Grove by Rockwell, Pasig City. Make sure you’ve undergone a dynamic routine to reap massage’s two- in-one benefits. Before sweating buckets, foam rolling “aids in lengthening the muscles as it breaks up adhesions and scar tissue that tend to develop after your previous workout,” claims Pagulayan. As you’ve wrapped up your routine, the rolling exercises “not only relax but improve blood flow to your muscles that speeds up recovery to get you ready for your next workout.”
2 How can doing the pelvic tilt contribute to getting a better burn during your workouts? I’ve heard that cleaning my t ULI, VIA E-MAIL ears with cotton swabs is
Activating the pelvic tilt while you do your exercises sculpt a sturdier dangerous. What safe midsection. How is it done? “There’s a natural tendency for our tailbone to point out and down. To do the pelvic tilt, you must point it alternatives do I have? inward, which tightens your pelvic area,” says Ferdinand Manabat, t JB, VIA E-MAIL certified fitness trainer. This move activates your core as well as engaging the base muscles you’re already using in the exercise. Put down the paper clip. There’s nothing you can use that Start using the pelvic tilt in your planks. “Mas ma-me-maintain mo won’t push wax further into your ears and potentially yung plank mo—whether it’s a front or reverse plank with the pelvic tilt. Mas nasta-stabilize yung torso mo,” says Manabat. puncture an eardrum. Besides, earwax serves several important purposes, says Robert Jackler, M.D., a professor of 3 otorhinolaryngology at Stanford University. For starters, the stuff slowly carries dirt out from deep in your canal to your Why do my eyes twitch when I’m stressed-out? outer ear, where you can safely wipe it away with a soapy t JUN, VIA E-MAIL washcloth. It also acts as a protective barrier. New research from Germany shows that earwax contains more than This phenomenon is called blepharospasm (from the Greek word 2,000 different proteins, many of which have antimicrobial for “eye-lid”) and belongs to a large class of conditions called dystonias (Greek for “bad tension”), in which muscles contract properties. “People who have no earwax at all—through involuntarily. Generally, anything that increases nerve activity (like fastidious ear cleaning or constant swimming—actually fatigue or eye strain) can bring it on. The eyes are a dead giveaway tend to develop ear problems or infections,” says Dr. Jackler. to an unhealthy lifestyle. Applying a warm compress can help boost blood flow and raise the stimulus threshold, but most cases of Granted, it’s possible to have too much of a good thing; wax blepharospasm clear up on their own. Call your doctor if you notice can build up to the point where it affects your hearing. If you discharge from or pain in your eye, vision changes, or double vision. think your ears might be plugged, let an MD take a peek and, These symptoms could indicate anything from an infection to a stroke that may need attention fast. if necessary, conduct a safe excavation.
10 JUNE 2014 | facebook.com/menshealthphilippines
FROM THE MH WALL To change things up in our Off routine, we can always rely on body exercises that activate multiple areas of your body. Our readers share their favorite the dynamic movements ™ Wall Squat thrust to burpees tJOSE LUIS GABITO THE READERS FIRE BACK EDITED BY LAMAR ROQUE
Navy seal She Likes Bang For burpees What She Your Buck tRODNEY MARK CABILES REYES Sees Thank you sa MH. Haven’t bought a Sobrang dami kong magazine in ages natutunan. Sa so I treated myself maliit na halaga, Atomic to this. I wish I fully-equipped na. push-ups! had a body like @ Di ako nagsisi na tAL-JON GARNETT SAMSON tLETTER OF THE MONTH dprincessmaja bumili ako. More power po, more tANNA @ANNA41LIM, VIA TWITTER.COM awards at more interesting articles. Gym PULL-UPS. FROM The Clear tLEO CERVANTES BADAJOS, FINGER TO CORE VIA FACEBOOK.COM/ tLLOYD PASION Upgrade Solution MENSHEALTHPHILIPPINES I used to buy On my last vacation, I donated my MH cut- different magazines out exercise poster to the local gym where to check out workouts, but ever Hindu I work out in Bulacan. I was thinking how I since I started pushups could share to people here what I’ve learned buying Men’s tJIAR CASTILLO from this mag; it came to me that putting the Health mag, I now Last poster on the gym’s wall can help its clients save more money by Hurrah just compiling your better their routines. Finally, I got it!! workouts into a Pahabol for the Weighted dips or plain Now, whenever I would drop by, I’d notice clearbook. Thanks bodyweight dips (50 reps) best vacation ever.. that the gym goers doing the exercises on for your monthly Body blasters Thanks MH. SEAN CO the cutout. I felt very happy that I was able dose of health t advice—I really to help and share what I’ve learned. I’ll be tAKO SI JHON ™@ waiting for more posters and will stick them learned tons from EINOJWORLD them. More power. to that wall for my next vacation. VIA INSTAGRAM, @ tJORGE RABAJA, VIA MENSHEALTHPH tLLLOYD PASION, VIA FACEBOOK.COM/MENSHEALTHPHILIPPINES E-MAIL How To Reach Us E-MAIL menshealthphilippines @gmail.com
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12 JUNE 2014 | facebook.com/menshealthphilippines
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Nothing beats diet and exercise, but for a weight-loss boost, lend an ear. Research from South Korea suggests that ear acupuncture may help you shed pounds. Study participants wore tacklike needles on five acupuncture points in alternating STICK IT ears constantly for eight weeks. By the end, their BMI had dipped by 6 percent— a greater drop than that seen in a control group on the same diet and exercise regimen. The ear pricks, targeted at points traditionally linked to modulation of the stomach, spleen, and endocrine system, may have had an appetite-suppressing TO FAT effect, although more research is needed, the scientists say.
FIVE-POINT PROGRAM A simple regimen with fiveneedles may shrink your waistline PHOTOGRAPHS BY CLAIRE BENOIST PHOTOGRAPHS
facebook.com/menshealthphilippines | JUNE 2014 15 THE NOT-SO OCCAASIONAL HEART RISK You think having just a puff during an inuman is all but harmless? Well, it’s still just as harmful to your ticker. According to a University of Percentage of people who Georgia study, even if you only have a few sticks check appliance or electronics every week, you can still suffer a drop in arterial 93 function and blood flow all week long. “As long as ratings more often than you do smoke, your blood vessels will be affected they read physician reviews by its harmful effects,” says Daniel Luchangco, M.D., an emergency medicine consultant at the Source: Journal of the American Medical Association Makati Medical Center.
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Academy of Otolaryngology recently updated LHERME I develop Parkinson’s than those who pulled the trigger U its treatment guidelines for swimmer’s ear and G other infections stating that a doctor should less often. Study author Beate Ritz, M.D., Ph.D., says by ons ons first confirm that you don’t have a hole in your the bug-killing chemicals may also kill brain cells. Use i eardrum. The antibotic and steroid content of organic methods (organicgardening.com/learn-and- ustrat Ill : eardrops can cause toxicity in your eardrum, says s For up-to-the- grow) or, if you’re set on the toxic option, wear gloves Ma. Clarissa Fortuna, M.D., an otolaryngology minute health ert Al
tips, follow us on twitter and goggles, and wash your clothes after spraying. consulstant at The Medical City in Pasig. Best to @menshealthph All have a doc take a peek, then.
16 JUNE 2014 | facebook.com/menshealthphilippines
ALERTS! Let Her Handle This
Talk it out, people. During SEX sex, many women are hesitant to ask for clitoral 78 Percentage of Filipino youth stimulation or to stimulate who had their first pre-marital themselves, although men sexual encounter unprotected. would love both options. Source: 2013 Young Adult Fertility Survey In a Canadian study, men in a male-only focus group had an “extremely positive” reaction to the idea BLUE BALLS: of a woman asking for A DEFENSE stimulation or touching Instinct can backfire. herself. But in their own Putting off first-time focus group, women said sex may benefit your they feared hurting the guy’s love life in the long run, a study in the self-esteem, says author Journal of Sex Research MIXED Claire M.A. Salisbury, M.Sc. found. Couples who The fix: Encourage her! waited a few weeks or SIGNALS longer before sleeping Don’t believe the type. together reported higher Your mate may not HEAVY PETTING relationship satisfaction be as aroused by With the right after a year or longer sending that sext stroke, she’ll be purring away. together than those who as you think she is, jumped into the sack suggests research in more quickly. “By waiting, the journal Computers couples can determine in Human Behaviorr. whether what they feel More than half of is love or just lust,” says women admitted Bro. Clifford Sorita, a to participating in a sociologist and professor titillating exchange from Far Eastern even when they weren’t University. He adds that feeling frisky. “In terms love is a process and by of arousal, women are taking some time before more physical,” says doing the deed, you’re sociologist Bro. Sorita. ensuring that your bond “They prefer face with her is stronger as to face contact and well. In this case, good may be going along things can indeed come with sexting with your to those who wait. arousal in mind.”
Lube: The Enemy of Fatherhood? Using lubricants may hurt her O N O U R chances of conceiving, according to R A DA R research published in the journal Fertility and Sterility. Most commercial lubes tested, including Astroglide and sensitivity- and pleasure-boosting K-Y lubes, may diminish your sperm motility—that is, the ability of your swimmers to reach and fertilize your partner’s egg. Some chemicals in the lubricants can For up-to-the- minute sex tips, follow act as spermicides, but researchers us on twitter @menshealthph warn that those should not be considered contraceptives.
18 JUNE 2014 | facebook.com/menshealthphilippines
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O N OUR R ADAR YOUR OWN TWO FEET S teady Now Sometimes sand You might need to can be safer for do more single-leg exercise than a stable exercises, a study in surface. For example, the Journal of Strength Austrian researchers and Conditioning recently confirmed Research suggests. The that beach volleyball scientists discovered is easier on the that field jumpers’ ankles and knees legs were not equally than indoor volleyball strong. “Even is because the players nonjumpers naturally tend to land on both shift their weight to feet, distributing the A Stroke of Genius their dominant leg,” impact. Also, the says lead study author sand absorbs part of Want to be a pool shark? Researchers in Portugal who Hui-Ying Luk, M. S., the force, says MH tracked elite swimmers confirm what you may have C.S.C. S. “That orthopedic consultant contributes to a Edgar Eufemio, M. D. You guessed: Longer, more frequent strokes are key to also fire up different strength imbalance swimming faster. It’s all about your technique, says swim muscles in your legs that can hurt coach Anthony Lozada of Bert Lozada Swimmming School. compared to training in performance concrete. Dr. Eufemio “What you want is for you to be able to slice through the and lead to injuries.” suggests doing water, lessening the drag.” His prescription: make sure Try different single- plyometric exercises For up-to-the- leg exercises, such as or running on sand that your hands are extended after entering the water and minute fitness tips, follow rear-foot-elevated barefoot as a form of roll your shoulders . One part of your shoulder should be us on twitter @menshealthph squats or lunges. Do cross training to help under water with each stroke. 2 or 3 sets of 10 reps. strengthen your legs.
22 JUNE 2014 | facebook.com/menshealthphilippines
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THAT’S THE BRAZILIAN SIDE: BEING POSITIVE AND FESTIVE. WE HAVE THIS CHARISMA THAT MOST WOULD DESCRIBE AS CALIENTE” aheadMH COVER GUY of the pack “É o jeitinho Brasileiro.” In English: “It’s the Brazilian way.” Fabio Ide explains how this helped him achieve his success BY ANTON D. UMALI /// PHOTOGRAPHS BY DIX PEREZ ŲŲ ŲĚŲ ŲŲŗŲ ŲŲ Ųŀ ŲŲŲŗŲŲ ŲŲ Ų ŲŲ ŲŲŲ Ų ŲŲ Ų ŲŲŗŲŲ Ų Ų ŲŲ Ų
P. 27 MH 06.14 Fabio Ide makes a pretty good impression of the usual reaction to his first name. “No way, your name is Fabio?” he mimics. “Really? Like that macho guy with long blonde hair?”
For those who’ve never idled their time browsing But just like his chest-baring namesake, Ide kicked off cultures? Is it their bookstore shelves in the ’80s and ’90s, the Brazilian- his career by banking on physical attributes that inspire physicality? Is it their Japanese (Brapanese in the current lingo) model and rapturous cover blurbs in sleazy paperbacks, and which inclination to carve themselves showbiz personality shares a giggle-inducing first Brazilian personalities in the business are celebrated for. a home in our tropical country? name with Fabio Lanzoni, the golden-locked Italian Locally, this celebration has paved the way for the rise Or is it simply because they model who was the cover model for books with titles of the Brap Pack, whose other members include former just look good? To find out, we like Fate’s Forest of Feeling, Scandalous Love, and Wild Men’s Health cover guys Daniel Matsunaga and Hideo peruse the pages of Fabio Ide’s Scottish Embrace (on the blurb: “She risked her lifelong Muraoka. It’s a trend that doesn’t seem to be slowing own book. dream for one rapturous caress”). Ide explains how down any time soon, and Ide is a textbook specimen of its he came to be Fabio: “One of my father’s best friends success, transitioning from one industry to the next with BRASILIPINAS was an Italian guy named Fabio. He gave me that name chameleonic precision and honing a skill set to thrive in The Philippines and Brazil as a sign of respect for his best friend. He wasn’t even endeavors outside the realm of “looking amazing in front share a history that dates back aware of the famous model with long blond hair, and, of the camera.” more than 500 years, when of course, he didn’t know I would grow up to eventually But what makes Braps like him such a hit on our Portugal and Spain divided become a model myself.” shores? Is it their fusion of Latin and Asian the world into two. While we came to be colonized by Spain, Brazil and our own archipelago were both on Portugal’s side of the globe; Portugal belatedly renounced its claim, mostly because the Spaniards were already quite settled in. “We have very similar history,” says Nykó Macá, a capoeira instructor at Escola Brasileira de Capoeira and a performer of Brazilian music. “At the core of Brazil, [they are] a Third World country. They have the same challenges socially, politically, economically, and culturally as us.” At present, there around 300 Brazilian nationals living in the Philippines, with most working, according to the Brazilian embassy, as missionaries or models. “They’re exotic. When they talk, they have their accent,” comments Macá, explaining the models’ appeal to the fairer sex. (We don’t MH COVER GUY
MUY CALIENTE! You can’t always bank on devilishly handsome looks to get the girl of your dreams. Fabio Ide shares his 3-point guide to sealing the deal
Know if she fits your bill. “First of all, make sure that she’s the one for you. I’ve dated girls that I thought could be my girlfriend, then I ended up disappointed because when you hang out and study the person, you realize you are very different.”
Confidence delivers the best dating results. “If you really know the girl, you should be confident in yourself no matter what anyone else thinks or says. Just be yourself and don’t try IT’S ALL A to change who you are for another MATTER OF person.” MENTAL Have a little patience and STRENGTH. IF show a ton of respect. “In Manila, it’s easy to find someone YOU THINK IT, to party and have fun with—all you YOU CAN need to do is go out in the clubs. But it’s difficult to find someone you WILL IT” can hold hands with and truly call your girlfriend. It takes time. Respect yourself so you can respect other people.” know about the missionaries, “From my mother’s side, I think and Filipinos have a way of making FOOT PLAY though.) But more than that, Macá I get that Brazilian sweetness,” you feel part of the family. I “You need to know how thinks it’s the Brazilians’ work to do the Ginga movement Ide continues. “My girlfriend says realized I could live here and I feel first and foremost because ethic that allows them to conquer I’m very thoughtful and I like good here.” it’s the fundamental runways and Men’s Health covers: movement of capoeira,” Ide taking care of the people around Constant work proved that Ide’s emphasizes. Pronounced “They know that the potential for me. I love gatherings and I love connection with the Philippines is “jeen-ga,” it is a lateral them to make a career here is way movement in which you kick to party. That’s the Brazilian side: a mutual one. Just take a look at his one foot to the side and then bigger than they would ever have being happy, positive, and festive. rapid ascent to stardom. To date, bring your other foot behind in Brazil—with the competition it, your arms swinging as Brazilians have this charisma he has appeared in TV shows like you go. “From there, you they’re facing there—so they take and personality that most South GMA 7’s My Beloved, Ang Yaman ni can do the different kicks,” the good opportunity, and they put Americans would describe as Lola, and Coffee Prince, and films Ide illustrates. the hard work behind it.” ‘caliente.’” like Shake, Rattle and Roll 14, Ang In Ide’s case, the opportunity It’s a common stereotype that Huling Henya, and, most recently, came practically by accident. It Brazilians are the carnaval of the the Wynwyn Marquez indie starrer was his two sisters who were first party. Their fun-loving spirit is as Flying Kiss. At the moment, he also approached by a modeling agent much a trademark of their country serves as one of the main hosts of at a mall in their hometown of São as a pair of Havaianas or the Dobol or Samting, a game show on Paulo. Ide had just quit law school, gigantic statue of Cristo Redentor. cable channel Viva TV. and was then chipping away toward “Fundamentally, they just know To maintain his runway a degree in Marketing. “But the how to enjoy life,” notes Macá. readiness, Ide tackles both next day [after that mall meeting], I “They’re not shy to hide if they’re nutrition and fitness with a hearty dance, but it has a uniquely ended up going to the guy who had enjoying, and they like that to be Latin gusto. “I always try to eat Brazilian twist—in the same way approached my sisters,” he says. contagious. They want to infect you healthy,” he states. “I avoid eating football was transformed into the His family is half-Brazilian and with that feeling and that energy, carbs after 6 PM. I eat fruits and transcendental plays of Pelé, and half-Japanese, a mix he believes to and they take pride and pleasure in fish, drink a lot of water, and stay judo was molded, Gracie-style, into be fundamental to his personal- seeing you respond.” away from junk food.” He works Brazilian jiujitsu. “Capoeira is [not] ity. He credits his father, a dentist out four times a week at the gym, just a martial art, but it’s actually and ex-army man from Japan, MAKING THE MOVE and for cardio, he plays basketball, also a dance. It’s a demonstration with instilling in him the concept “The first time I came to the a sport his father used to play with of art,” Ide explains. He further of discipline. “My Japanese father Philippines was in 2006,” recounts him. “I used to play professional elaborates on its nuances: “If you is very humble, hardworking, and Ide. In Brazil, he’d already scored football, but I had to quit because do capoeira with a friend, you smart,” shares Ide. “With him, it successful commercial work with I was getting hurt so much and have to actually avoid hitting your was always when you wake up, you Coca-Cola and Nokia. “I’ve been I had to decide between football opponent. So discipline comes have to make your own bed. When to 13 countries as a model and and showbiz,” he says. “In the end, in the form of the individual not you eat, you need to wash your I was flying here back and forth, showbiz paid my bills. I couldn’t simply using it as a martial art, but own plate. When it came to my [but] among all the countries I risk an injury. If I broke a leg or a as a tool to control the mind, body, sisters, no matter what happens, had worked in, the Philippines bone on my face, that would be it.” and soul. Of course, you can use it I’m the kuya so I need to protect felt like Brazil to me—a Brazil in On weekends when he can afford to to hurt someone if you want to, but them—small reminders that made Southeast Asia.” leave Manila, he goes surfing in La the discipline you can draw from it me a better man, a better person.” He identifies a lot with our Union and Zambales. is great.” An early lesson from his father still country because of “the vibe, the Ide also attributes his toned Macá has been practicing sticks to this day: Until you pay food, the religion, and even the physique and kinetic intelligence capoeira for over 15 years, and as your own bills, don’t waste your weather.” “It feels close to home,” to practicing capoeira. This a musician, she likes to think of it water and electricity. he goes on. “Everything connects, martial art is rooted in African as a performance. “It can also be a
30 JUNE 2014 | facebook.com/menshealthphilippines A WORKOUT WITH A KICK FABIO IDE DEMOS THE FUNDAMENTALS OF CAPOEIRA
MIND GAME Capoeira is very versatile and steps naturally into many roles. “It’s a fight form,” says Nykó Macá, instructor at the Escola Brasileira de Capoeira in the Philippines. “[It’s also] CORE WORK a sport. Then there’s the art Its emphasis on the artistic form, where we have the side may leave you feeling singing and the dancing a bit iffy about capoeira, and the percussion but make no mistake: It’s an ACTIVE FOCUS element.” intense workout. “If you do “It works your whole capoeira regularly, you will body—your arms, your definitely lose some weight legs,” says Ide. Capoeira because it’s a nonstop is described as an art exercise,” Ide guarantees. form rather than just a “You are continuously dance or a martial art. repeating movements. You There’s a lot of musicality can mix different kicks and and physicality that come up with various comes into play, allowing combinations.” practitioners to stimulate their imagination.
dance. And when you dance, you he remembers. “They found out high 71 Gramercy run by Louie create success in a new home on have a partner, and you want to be about me and she invited me back Ysmael and the other emperors of the other side of the world. “No able to communicate,” she points to Brazil to star in one of the shows. Manila nightlife. As many models matter what you do, you need to out. “When you make a move, you I was like, ‘Wow, this is the chance are wont to do, “I used to party a lot focus in order to make it happen,” want your partner to follow you, I’ve been waiting for.’” and go to clubs,” Ide admits. Turns he stresses. “It’s all a matter of and this can be just as effective He didn’t take it, though.“It out it would become on-the-job mental strength; if you think it, in fighting. When you have the was tempting because it was in training for his current role—part you can will it. Whatever you did in rhythm of your partner, then my home country and I could be of his 71 Gramercy duties is hosting the past, you learn from it and you you can see the opening for the with my family and my friends,” he the club’s popular models’ night bring it to the now. Don’t carry the next move.” concedes. “But for some reason, every Wednesday. While Louie negative with you, but learn from it. This next move, in her view, is I felt that I needed to stay here.” Y and company’s invitation may I always try to bring everything I’ve usually a complete change in mind He ended up saying no, greatly have been Ide’s personal sign learned to the present moment.” and body. “I personally like to disappointing his parents. For that he has a natural gift for this With steady gigs, the growing explain it as one of the best educa- him, however, his path was already latest undertaking, he’s still plenty popularity of 71 Gramercy, tional and transformational tools,” set. “I’ve done things for myself that nervous about it. The good thing is and a new project this month she affirms. “It’s a really profound before were just dreams written on that his new partners are providing with a major television network, transformation for anybody.” a piece of paper,” he muses. “Like valuable entrepreneurship input. Ide believes that he right where he buying my own car. That’s, like, crazy “When I realized I have these traits needs to be right now. “Kailangan HERE TO STAY for me. I felt that there was more I that are beneficial for a business ko pa tumagal dito,’ he declares, About two years ago, an opportu- could do here in the Philippines.” such as the one I am in right now, I the Brazilian lilt still thick in his nity came for Ide to return to his Part of this is his budding venture used them. You have to get to know Filipino. “Kailangan ko makita native country. “My father had into entrepreneurship: He recently your personality and then apply it kung ano ang mangyayari a dental client whose wife was a became part-owner of one of the to whatever you are doing,” he says. para sa akin. Sarap kasi ng writer for the telenovelas in Brazil,” hottest clubs in the metro, the sky- It’s all part of his philosophy to buhay dito.”
facebook.com/menshealthphilippines | JUNE 2014 31 WALKING ON RADAREvents & Promotions SUNSHINE Check out facebook.com/menshealthphilippines for our promotion updates. Take the beach life anywhere and in any RUN WITH weather with PRAIAZ. Inspired by the laid-back EASE Brazilian beach culture and Nike launched an innovative the elegance of Parisian pair of kicks with the Nike style, PRAIAZ combines Free back in 2004. Ten fashion and function for your years later, advancements feet. With their dirt-proof in technology and product and waterproof footwear engineering continue to made from the same push the boundaries of material as that of the sole footwear design even further of premium running shoes, in the all-new Nike Free 3.0 conquer every terrain in Flyknit, Nike Free 4.0 Flyknit, comfort and in style. Head and the Nike Free 5.0. Their to their stores at Aloha outsole has hexagonal flex Boardsports in Rockwell, grooves that let your feet ATC, SM Megamall, SM move more naturally. The MOA, Trinoma, Oceanfront upper of the 3.0 and 4.0 in Festival Mall, Common features Flyknit technology Thread in Greenbelt 5, that conforms to your foot Rustan’s Department like a sock, providing solid Store in EDSA Shangri-La support. Check it out at a and ATC, The Flatshop in Nike outlet near you. Log on Eastwood and Shangri-La to www.nike.com for more EAT, DRINK, HOOPS Boracay. information about this and Basketball fans were in for a treat with the opening of the first-ever NBA Café in other Nike models. the world here in Manila last April. Gordon Hayward of the Utah Jazz and WNBA legend Tina Thompson were featured guests in its grand opening. NBA Café Manila takes all the aspect of NBA to play, from the red, white and blue color scheme to the displays and basketball-themed fixtures, complemented by a menu of American-inspired cuisine with a wide selection of dishes which puts SUMMER an emphasis on nutrition and flavor. NBA Café Manila aims to be the metro’s default destination for all things NBA, providing fans with the ultimate sports, COMFORT entertainment and dining experience. To experience the ultimate NBA dining experience, visit NBA Café Manila at SM Aura at Bonifacio Global City. Don’t let the rain douse your summer spirit this season. Stay fresh and stylish with Wrangler’s Sun Chaser collection. The collection showcases two lines— ALL IS WELL their Keep Cool line and Stores Specialist, Inc. and Ayala Land Inc. joined forces and opened the first ever Wellworth Department Store here their revolutionary Denim in the Philippines. The store features 15,000 square meters of shopping space filled with local, foreign and exclusive Spa line. The Keep Cool brands distributed over four levels. With its modern yet warm shopping ambience, Wellworth is sure to give you the line aims to provide men feeling of shopping abroad. Visit Wellworth at Fairview Terraces, 2733 Quirino Highway, Fairview, Quezon City. with comfort and style, keeping them fresh with its quick drying fabric while the Denim Spa line’s scented, body-sculpting jeans offer women trendy denim wears which also moisturizes the skin. Invite your lady—and yourself—to try on their styles at Wrangler’s retail mall stores. LIFE’S WINNING STRATEGY / EDITED BY LAMAR ROQUE
REST FOR THE WEARY IS YOUR JOB KILLING YOU? GAMEDAY NACHOS Ready, 5 THINGS THINGS YOU SHOULD NEVER SAY TO A NAKED WOMAN POWER PLAY WORKINGMAN’S WHEELS Set, LEVEL PLAYING FIELD Goal The X’s and O’s on Azkals head coach Thomas Dooley’s strategy board is based on a simple principle: Win any challenge with a positive mindset. This could very well be the Philippine national team’s formula for football glory BY LAMAR ROQUE
facebook.com/menshealthphilippines | JUNE 2014 33 Source: John Templeton Foundation Gratitude Survey, 2012
34PHOTOGRAPHS JUNE 2014 | BYfacebook.com/menshealthphilippines JUN PINZON facebook.com/menshealthphilippines | JUNE 2014 35 Source: John Templeton Foundation Gratitude Survey, 2012
34PHOTOGRAPHS JUNE 2014 | BYfacebook.com/menshealthphilippines JUN PINZON facebook.com/menshealthphilippines | JUNE 2014 35 While it’s a flexible food that can be snacked on with bread or crackers, cheese is not only a great health source of calcium but also promotes your levels of sleep-inducing melatonin. Just be sure to F BE CHEESY limit your slices before bedtime.
NIGHTLY MIGHT Adjust to the graveyard shift more easily with these simple lifestyle tweaks
MAINTAIN A CONSISTENT SCHEDULE “For permanent graveyard-shift workers, try to keep your schedule constant even on off days,” prescribes Keith Aguilera, M.D., head of the Comprehensive Sleep Disorders Center at St. Luke’s Medical Center Global City. If you prep your own meals before work or you exercise after your shift, do that even on days when you’re not working.
MOVE IT According to cardiologist Danilo Kuizon, M.D., “exercise, to some extent, does help prevent hypertension and the occurrence of obesity.” Also, if you smoke, try to cut back or quit entirely. Making DARK TIMES smarter healthy choices will help you become Night owls are in for a bad future more efficient and effective at your job. if they don’t fix the present SKIP THE BOOZE For those who want to find sleep, reaching for that bottle of beer might sound like a good idea—but it really isn’t. “It’s best to stay away from alcohol as it leads to tolerance and disrupts sleep,” says Dr. Aguilera.
ENEMY OF THE NIGHT OWL: Poor focus and work performance Dozing off in the middle of your shift is a result of reversing your natural instincts—to be awake during the day and asleep at night. Working after hours thus makes you prone to bouts of sleepiness. The Solution: Caffeine doesn’t only help keep you awake, but it also improves your reaction time, reports the journal Nutrients. But only drink coffee during the early part of your shift and limit your brew breaks to one cup. Not a coffee drinker? Snacking on almonds could provide you Rest for the Weary with essential fatty acids that put you in an alert mental state. If you’re one of the thousands of Filipinos who sleep during the day and work at night, consider this your wake-up call ENEMY OF THE NIGHT OWL: Unhealthy to the dangers of your job eating habits BY PETER IMBONG Most shift workers typically go for oily, sugar- packed, and high-salt fare. And with fast-food joints strategically located near workplaces, the temptation is too strong to resist. Over time, ENEMY OF THE NIGHT OWL: Sleep deficiency however, maintaining such bad eating habits can Even with around 400,000 shift workers in the country, some people still don’t understand the unique cause your body’s nutritional deficiencies and needs of those who work the graveyard shift. For night owls, zero sleep interruptions are necessary even lead to “decreased mental alertness, emotional if the rest of the world is up and about. instability, and susceptibility to infection,” says The Solution: According to Keith Aguilera, M.D., head of the Comprehensive Sleep Disorders Center at Nenette Umali, R.N.D. These issues could St. Luke’s Medical Center Global City, it takes a united effort from you and everyone in your household to develop into hypertension, diabetes, and other make sure you get the rest you need. Start with wearing dark sunglasses soon as you leave the office. cardiovascular diseases. Reducing the light that enters your eyes helps you get into a sleeping mood, he says. Make sure your The Solution: Examine your eating habits and sleeping environment is dark, cool, and quiet. If you can’t invest in good-quality window shades to keep make sure you consistently have well-balanced the light out, use an eye mask instead. Also, try wearing socks. A Swiss study found that warming up feet meals. A healthy plate contains ½ vegetables, GETTY IMAGES GETTY causes your blood vessels to dilate, lowering your core temperature and helping you doze off faster. ¼ protein, and ¼ carbs. Shy away from deep-fried, But don’t demand a complete shutdown of everyday chores at home. Simply explain to your family oily, and sodium-packed viands, as well as to members that daytime shuteye is often poorer and shorter in quality compared to nighttime sleep, so a take a daily dose of multivitamins to satisfy your
little cooperation is required. dietary requirements. by Illustration
36 JUNE 2014 | facebook.com/menshealthphilippines
Your Case for a 2-Week Vacation Enjoying life leads to an 80 percent drop in mind the likelihood of physical handicaps in old age. F Source: Canadian Medical Association Journal
DEATH OF A SALESMAN ARE YOU BURNING OUT? Is this how you Rad Santos, Summit Media assistant human feel at your desk? resources manager, helps you assess whether a career change has been long overdue. Just ask yourself these three simple questions
A.) IS YOUR CURRENT JOB BRINGING YOU CLOSER TO WHERE YOU WANT TO BE? “It would be wise to finally resign from your job if it doesn’t align with your long-term career goals,” says Santos. Figure out what you want and make decisions that’ll take you there.
B.) IS YOUR HEALTH SUFFERING BECAUSE OF WORK STRESS? Stress affects everybody, but “if it’s affecting you to the point of developing disorders, then you should consider changing jobs,” says Is Your Job Santos. Poor stress management may lead to hypertension and depression, says clinical psychologist Randy Dellosa, M.D. Already Killing You? troubled by these conditions? Tender your 30-days’ notice and don’t forget to seek an Sure, roofing is dangerous work. But even an M.D.’s help. C.) IS YOUR JOB STILL CHALLENGING YOU? office job affects your health . Take this quiz If everything gets too easy, what’s the point? to see if the daily grind is shortening your life. Find a new job that significantly “contributes to your professional and [personal] growth and BY HANNAH MCWILLIAMS development,” says Santos.
How do you Your boss sends you Do your morning How long is your When your coworkers How many hours do commute to work? an e-mail. What’s your meetings include lunch break? grab beers after work, you work a week? first thought? bagels or donuts? do you join them? A Bike, walk, or run [0] A He’s confirming our A Nope. My colleagues A 20 minutes [0] A Duh! I organized it. [0] A 40, regular daytime Saturday tee time. [0] are too health shifts [0] B Short drive, public B One hour [+1] B Maybe, if I don’t have conscious for that. [0] transportation [+1] B W ow—it looks like he plans. [+1] B Mor e than 40, long C Br eak? I’m chewing remembers me. [+1] B Y es, but I fight the weekday shifts [+1] C Long drive [+2] while typing e-mails at C Nope. Those guys are urge to take one. [+1] C Oh, crap. [+2] the same time. [+2] idiots. [+2] C Mor e than 40, but with Epic A.M. drives corre- C Y eah, and they’re some nights or late with more belly fat Being unappreciated awesome. [+2] A 20-minute break In an Israeli study, men extended hours [+2] and higher blood factors into professional significantly reduces with no workplace Two weekly bagels with Irregular shifts, whether pressure, say research- burnout, which can workplace strain, say camaraderie were 2.4 cream cheese could in a factory or a squad ers at Washington Uni- raise your heart disease researchers in Germany. times as likely as tight- make you about 10 car, can raise your heart versity in St. Louis. risk by up to 79 percent, But according to a knit workers to die pounds heavier over a attack risk by 23 People who walk or bike an Israeli study found. study in scientific within 20 years. If your year. And according to percent, the British tend to have lower risks Build a relationship by journal, PLoS One, you office isn’t a happy-hour a University of Minne- Medical Journal reports. of diabetes and obesity, bringing up nonwork may be less productive kind of place, try corral- sota study, fighting the Other U.K. research and those who use pub- topics, like weekend or when lunch drags on for ling coworkers for a temptation to indulge found that shifts last- lic transport aren’t far holiday plans. And longer than an hour. So weekly coffee break, could put you at risk for ing longer than 11 behind, likely because dress the part: A British take time to enjoy your says Vicki Magley, Ph.D., eating something else hours could more than they’re hoofing it to train survey found that most food, and then get back president of the Society later. Always good to double your odds of stations and bus stops. managers are partial to to work. And remember for Occupational Health stay fit and be wise depression. Sound If you must pay dues employees who follow to eat slowly: A Greek Psychology. And stick about tempeing your familiar? Then have behind a wheel, don’t their lead on office style. study found that speed- to nonwork conversa- craving and bringing routine screenings for rush, text, or listen to (If your boss wears a eating may be linked to tion. “Learning about your own lunch baon early signs of heart aggressive music (a top skirt, don’t bother.) weight gain. them personally could with smart snack like disease. choice for road ragers). help you relate profes- nuts and fruits. sionally,” she says.
IF YOU SCORED 0–4 Congratulations! IF YOU SCORED 5–8 You could use IF YOU SCORED 9–12 You might want You’re working toward a long life. Now some improvement. Start by to rethink your job. Take the steps try to assist those near you. addressing the areas in which you did you can now, and write out a plan for According to the American Journal of Public worst in this quiz. Every couple of hours, try the next six to 12 months, says Vicki Magley, Health, helping family and friends—lending a taking walks and clearing your mind to re- Ph.D “That may mean moving closer to work, hand with a move, say—may curb stress- focus your mindset for the day. Just don’t be switching companies, or adjusting your related health risks. gone too long. career path.” From top: Sebastian Langer/The Noun Project, Colorblind/Getty Images, PETER HOEY (3) PETER HOEY Images, Colorblind/Getty Langer/The Noun Project, top: Sebastian From
38 JUNE 2014 | facebook.com/menshealthphilippines EVERYWHERE YOU ARE 7KH3KLOLSSLQHV·EHVWORYHGPDJD]LQHVQRZDYDLODEOH LQGLJLWDOHGLWLRQV
Download these great titles on your tablet or smartphone of choice!
IPAD/IPHONE ANDROID PC/MAC /RJRQWRwww.summitnewsstand.com.phWRJHWVWDUWHG Here’s a nutrition test you can do at home: Put the cooking oil you use in the guy gourmet refrigerator. “If it becomes sebo in 30 minutes or less, that’s not good,” says F OIL CHECK nutritionist Luz Callanta, R.N.D.
Benched be the man who opens neon-orange “cheese product” and Game Day pours it over from-the-bag chips. Call on this edible audible come game time BY PAUL KITA, Nachos ADDITIONAL REPORTING BY LAMAR ROQUE
GOAL! GRUB World Cup’s in full swing and so are CHUNK OF CHANGE your taste buds. Chef Nikki Eleazar, senior lecturer at the College of Home Economics, University of the Philippines, Diliman makes you drop that unhealthy sludge in the tub with this easy-to- fix and carotenoid-rich, tasty dip
Ingredients: 1 avocado, pitted and diced Juice of 1 lime 1 small red onion, diced 2 garlic cloves, diced very finely 2 pcs small tomatoes, deseeded and diced ¼ cup of sour cream Salt and pepper, as needed Handful of fresh cilantro leaves
Instructions: In a clean bowl, add the diced avocado and juice of 1 lime. Mix quickly. Add the rest of the ingredients and lightly mix to incorporate the sour cream into the avocado. Top with SHARON RYAN/HALLEY RESOURCES, RESOURCES, SHARON RYAN/HALLEY cilantro leaves. , Prop styling by styling by , Prop
A B C D
Bag the Bagged Chips Add Smoky Heat Bring On the Meat Assemble the Feast By making your own tortilla chips, you Roasted tomatoes bring depth to You want spicy chorizo. In a sauté pan, You can make the tomato-chorizo infuse your nachos with authentic salsa. On a rimmed baking sheet, toss heat 1 tbsp oil on medium high; add salsa a day ahead of time—just warm flavor and avoid the salt overload of 1 lb halved plum tomatoes with a bit 200 g fresh chorizo and cook until it up before serving and taste it for most bagged chips. Lightly brush 16 of olive oil. Roast at 400°F until crispy, about six minutes. Drain the fat seasoning. Transfer the tortilla chips
corn tortillas on both sides with olive browned and tender, about 40 min- and add 1 cup chopped onion; cook to a deep platter. Ladle the chorizo- CHEF ALEX STUPAK
oil; cut each one in half and each half utes, adding 4 garlic cloves to the pan until golden, about 10 minutes. Add tomato salsa over the chips in layers RESOURCES VOHR/HALLEY MATT into thirds. Place your tortilla triangles halfway through. Transfer it all to a the tomato puree and 2 tsp oregano; and pile on your choice of toppings; on a pair of foil-lined rimmed baking blender with 2 to 4 canned chipotle cook until the flavors meld, 15 minutes try sliced pickled jalapeños, chopped sheets and bake at 375°F until they’re chiles and 1 tbsp of the adobo sauce or so. Add 1 cup chicken broth; simmer cilantro, cheddar cheese, and freshly Food styling by styling by Food golden and crispy, about 20 minutes. from the can; puree until smooth. until thick, 20 to 30 minutes. made guacamole (see above). by (nachos) Recipe
40 JUNE 2014 | facebook.com/menshealthphilippines PHOTOGRAPH BY LISA SHIN Static stretches can impair explosive performance for up to 24 hours. Try gear dynamic stretches instead. STOP F TOUCHING YOUR TOES Level Playing Field The right pair of kicks can help you achieve a greater high from your favorite sports thrill. These picks aced our test BY LIO MANGUBAT AND ASH MAHINAY
Umbro Vision 2 League Available at: Royal Sporting House outlets at Robinsons Ermita, Glorietta 4, or Ali Mall Price: P2,195
Why we like them: Aside from giving you clean connections with your shots, it will last longer than a more Diadora Hawk complicated toe with Available at: Royal Sporting House outlets at more stitching and Robinsons Ermita, Glorietta 4, or Ali Mall glued-on bits and bobs. Price: P2,295 The vented medial windows mean that We thought that moving the interior doesn’t get from my usual minimalist kicks to a cushioned too stuffy despite the pair would be like donning concrete shoes. It sizable leather forefoot. turns out it isn’t much of a death sentence. You won’t feel the urge If anything, it prodded me to be a bit more to immediately tear reckless. Chasing after a frisbee whizzing the shoes off after a into your end zone, there’s no time to think scrimmage. The toebox isn’t the most low- about stride and form and striking on your profile out there, so it forefoot—you just have to run, and run hard. may take some getting The Hawk’s solid support at the heel grants used to if your game you that carelessness, but it wasn’t too thick revolves around close or squishy that we lost any of that precious control and flicks. And ground feel. On our feet, they didn’t feel too the no-fuss outsole clunky, and the relatively bendy forefoot provides adequate helped keep my stride springy. grip on both wood and concrete courts.
Adidas F50 Adizero Available at: Adidas Retail Store, Greenbelt 3 Price: P11,595 Stretch Your Cool-Down Routine Why we like them: The low-profile material gives Ground Zero head coach Joseph Pagulayan details how and why you should so much ball feel that, playing as a winger, we spend more time limbering your muscles post-workout couldn’t help but hog the ball in countless attempts to dribble past my marker. The communicativeness While typical static stretches do you good, you can do better via active isolated stretching (AIS) of the material extends to shooting and crossing— using a stretch rope (SKLZ Mini Bands, P 849.00, Chris Sports) . “This type of stretch improves you’ll definitely feel what went wrong with every your level of flexibility and allows for better retention of any gains you’ve made during your workout,” says Pagulayan. miskick. Below, the firm ground Traxion 2.0 So, what exactly is the edge of AIS? “You reprogram your body and brain to learn new ranges of soleplate performed unobtrusively on an artificial motion beyond your personal perceived limits,” he explains. “The fundamental principle behind pitch, meaning no slips or studs getting caught in this is called ‘reciprocal inhibition,’” a sample of which could be flexing your quadriceps to relax the turf. While the difference between this 165- the hamstrings (which is your opposite muscle), allowing for a deeper stretch. Just remember to gram boot and, say, a 190-gram shoe is arguable, exhale while trying to actively move through a greater range of motion, adding no more than a you’ll still end up with a little extra spring in your maximum of 10 percent of your usual flexibility limit for 10 to 30 seconds per rep. step—even if it’s all in your head.
PHOTOGRAPH BY MIGS CASTRO facebook.com/menshealthphilippines | JUNE 2014 41 It actually depends on you, your partner, and your intentions. A Journal of Sex and Research sex study found that people in explicit FWB (friends with benefits) relationships often put their F IS F-BUDDYING A GOOD IDEA? friendship before the sex.
ROCK HER WORLD Sex educator Ana P. Santos notes one important tip to become a foreplay master Think Outside the Box “One of the biggest mistakes [couples] make is thinking that foreplay just starts when they get in the bedroom and start kissing,” Santos says. As far as options go, you’ve got a ton: “It’s the dinner [you share], the holding hands during the movie and light touches in between, or even how you say her name.”
I’m saying this, but I’m “You faked it.” too exhausted,” says Finkel. Then ask for a Instead of accusing her, rain check—say, for the Eli Finkel, Ph.D., a morning—and tell her professor of social you’ll do anything she psychology at wants. “Reassuring her Northwestern is important,” stresses University, suggests Arlene Goldman, Ph.D., you have that talk away coauthor of Secrets of from the bedroom. Sexual Ecstasy. When the topic comes up naturally, say, “You don’t ever need to fake “I want to try this DON’T BLOW IT orgasms with me. I weird thing...” She’s minutes want our relationship to away from being be totally honest.” You’ll Congrats—now she’s in your bed foster mutual respect— leery. “If you say, ‘I know in and out of the sack. this is weird, but…’ your partner is bound to feel conflicted,” Goldman points out. A smarter “I want to way in: “I’m curious (expletive) you about bondage. What like an animal.” do you think?” By If you think your brand starting a conversation of dirty talk excites her, instead of forcing her to think again. “It’s not for say yes or no, you give everyone. Some people her time to think. She’ll use language and see that you view the expletives that the other act as a way to connect, 5 Things You will find offensive,” says not to control. relationship columnist and sex educator Ana “Is that supposed P. Santos (www. to feel good?” Should Never Say sexandsensibilities. com). It’s strongly Say this and you’ll look discouraged if you’re like an ass. Instead, a new couple. Instead, show that you’re to a Naked Woman show your appreciation eager to improve, too, When the sex is good, it speaks for itself. When it’s not, you with genuine sounds. suggests Goldman. “Your moans will go a Ask, “What do you have to use actual words. Just choose them carefully or she long way.” want more of or less of in bed?” You’ll learn may cut you off for good something about your , Hair styling by Eloise Cheung/Aveda/Walter Schupfer Management, Make up by Akiko Owada BY LAURA TEDESCO “Not now, thanks. own game, and when I’d rather sleep.” it’s your turn to share, WHEN IT COMES TO the language of love and relationships, your statements, questions, and opinions can be she’ll be all ears. One lost in translation. That’s why you better pause before opening your big mouth, and really make an effort to
You’re allowed to be trick: Sandwich the LIM MIKO word your sentences accordingly. A recent study published in the Journal of Couple & Relationship Therapy tired, but make sure she complaint between two found that communication is the most critical aspect of a romantic relationship’s success—it’s even more knows you’re surprised, compliments, and it will significant than the sex itself. Read on and take note of the lines you’d rather avoid if you want to come out too. Try, “I can’t believe go down more easily on top (or bottom—whichever your prefer). Photograph by by Photograph
42 JUNE 2014 | facebook.com/menshealthphilippines ADDITIONAL REPORTING BY LAMAR ROQUE A study in Culture, Health, & Sexuality says women are less likely woman to be open for a casual thing when LOOK FOR they’re in groups. So spot a woman F THE LONE LADY ON VACAY who’s traveling either alone or with a friend and offer them a drink.
BODY INK IS ATTRACTIVE, BUT BEING A GENTLEMAN Power IS ALLURING. Iba yung dating ng musician, lalo na when they start singing [onstage]. I like guys with tattoos, but of course he Play still has to look presentable. You must be a go-getter When a guy is a gentleman, that’s the first thing I notice. It to impress a strong-willed adds a lot of plus points. If he and all-around badass isn’t, it’s an instant turnoff. It’s still important that he opens woman like actress and the door for you. He needs to be old-school. I still consider rock band Philia vocalist myself to be a traditional girl. Arci Muñoz BY ANTON D. UMALI ARCI FILLS IN THE BLANKS TO GAIN THAT ROCK-AND- The perfect ROLL SWAGGER, ALL YOU relationship is... crazy! NEED IS A DOSE OF Because I’m crazy! PASSION LACED WITH A (laughs) In my current GOOD SENSE OF SELF. relationship, we’re [both] crazy and it’s I’ve always been interested like we’re going to in [heavier types of] rock explode because of our music. [In high school], I was mutual personalities listening to bands like Korn and interests—but in a and Slipknot. I [also] joined a good way. ‘battle of the bands’ Music for me is... competition, and people my life! told me that it suited me. I think that being a woman in To keep fit I... watch a band is actually an what I eat and do fun advantage. It shows that activities to work out. I women can do what men hate going to the gym. can as well. On the stage, I Going to the gym is like just be myself. You should driving myself there to always be in love with what eventually walk. you are doing. Music and my Instead, I enjoy boxing because it’s fun and band, that’s my passion. I I shed weight at the really don’t know what it same time. takes to be a badass frontwoman, but I just do If I could be anything what feels right. else, I would be... Eva Green’s panties. She’s so hot. SOMETIMES IT’S OKAY FOR WOMEN TO PURSUE MEN, BUT NOT EVERY GIRL IS THE TYPICAL DINNER- APPROACH HER WITH THEN-MOVIE KIND OF GAL. CHARM, AND IN TIME, SHE JUST MIGHT LET YOU GET
Ako kasi yung nanliligaw! I AWAY WITH SOME BERNALES DEB was probably a man in my NAUGHTY DEEDS. past life (laughs). I like surprising my partner. I’m If you’re interested in a girl, ; Styling by the one who gives gifts. I approach her right away. don’t know why I do that, but Baka maunahan ka pa! We that’s who I really am. I enjoy all know na hindi na uso yung going to amusement parks mga pickup lines—luma na or playing paintball. I don’t yan. Kapag bastos yung like the usual kind of dates. approach mo, nothing will When you have an activity— happen. Kailangan maginoo especially on a first date— ka, pero pag nagkakilala na NON-JAUCIAN VIDA it strips away those very tayo, okay lang na maging awkward moments. medyo bastos. Makeup by by Makeup
PHOTOGRAPH BY DAIRY DARILAG facebook.com/menshealthphilippines | JUNE 2014 43 To keep running longer, quality miles, inflate your car’s tires according to the manufacturer-recommended wheels pressures. These are found on the sticker on the driver- F side doorjamb. According to Top Gear Philippines technical editor Ferman Lao, tire pressures affect not just CHECK TIRE PRESSURES the rubber’s lifespan but also your car’s fuel economy.
Spring Breaking In MITSUBISHI a Brand- in Your MIRAGE G4 New Car GLS CVT Stride P718,000 For more information, log on Top Gear Philippines to www.mmpc.ph technical editor Ferman Lao teaches the ways of smooth transition from showroom to streets
1. Read the manual. There’s no better way to know what your car can and cannot do than sifting through the owner’s manual. Even if these handbooks WHEELIN' AND DEALIN' are thicker than ever From city streets to winding, up-hill nowadays, perusing roads, this ride rules any terrain them will enrich your ownership experience in the long run.
2 . Take it easy on the engine. Mitsubishi usually Workingman’s While most new engines biases its cars’ hardly need breaking suspension setups in, it can’t hurt to be toward the soft and cautious. During the first cushy side, but the Wheels few hundred kilometers Mirage G4 felt of your car’s life, don’t planted the whole rev past 3,000 rpm. Add time we were driving If you’re looking for a good balance of performance, 500 rpm to that limit for it up the mountains. comfort, and easy driving in a value-for-money It responded to every 100 kilometers steering input in a package, the Mitsubishi Mirage G4 is worth thereafter until you can composed and rev to redline. accurate manner, so checking out there was hardly any WORDS AND PHOTOGRAPHS BY MIKKO DAVID 3. Don’t do drag need to wind the launches or burnouts. wheel more or dial it Jackrabbit starts (where, down a bit in order to Launched late last year just when the interest in small cars was peaking, the Mirage’s sedan from a standstill, you get the nose pointed configuration, known as the G4, delivers more goodies out of Mitsubishi’s small-car platform. suddenly floor the exactly where we The addition of a trunk introduces more cargo space to the hatchback version’s simple city-car throttle or you rev high wanted to go. Best of formula, which features a 1.2-liter engine mated to either a continuously variable transmission and dump the clutch) all, we achieved 15 kilometers per liter— or a 5-speed gearbox; a simple cabin with ample storage areas; a double-DIN touch-screen do nothing to break in with the air- multimedia system with DVD, USB, and navigation capability (top variant); and fuel economy a new car. If anything, conditioning on the that rivals those of superminis. This makes the Mirage G4 a well-rounded vehicle for small they might just end up whole time—during families or load-carrying yuppies. Even better, it improves upon its stubbier hatchback twin’s breaking the engine, the our spirited drive. styling and features a more elegant front end. transmission, and the clutch components.
4. Stay cool on the brakes. ROLLS WITH THE BEST OF THEM Braking gradually Though its exterior dimensions aren’t visually imposing, this allows you to explore your new car’s limits little Mitsu provides decent living space for four adults and their and helps you get overnight bags, as proven during our recent trip to Baguio. Now, familiar with its stopping you might think that with such a small 3-cylinder lump (good capabilities. You don’t for only 77 horsepower and 100 Newton-meters of torque), the want to immediately flog Mirage G4 would have a hard time climbing the steep zigzags of the brakes at the last Marcos Highway to the City of Pines. With the right momentum possible moment, only to and timing, however, it actually zipped up the mountain passes hit something because with relative—and surprising—ease. We were even able to the stoppers don’t bite overtake unsuspecting turbodiesel SUVs on uphill stretches. as aggressively as you thought they would.
44 JUNE 2014 | facebook.com/menshealthphilippines Snacking on sunflower seeds can always be good for your skin as they have the highest grooming natural vitamin E content of any food. This is the key mineral that makes you look younger F STAY WITH THE SUN and no anti-oxidant is more effective.
Destination: MAINTAIN YOUR Wellness MUG AND MORE It’s time to face the daily grind without the promise of a beach getaway in the coming months. The next best thing to take a quick break so you feel and look your best: a proper staycation BY AMADOR R. MADAMBA
GIVING YOURSELF A BREAK from time to time is the best way to reboot your stressed out routine. “Your mind becomes clearer when you get to rest. Yung isipan mo, spirit mo, emotions, lahat magkaka-connect yan,” says Geraldine Josefina L. Sayo, M.D., clinical psychiatrist at St. Jude General Hospital and Medical Center in Manila. “Kapag lagi ka pagod [sa trabaho], mas madaling maging negative na iisipin mo lahat na lang mali at namimiss mo na kailangan mo baguhin sa sitwasyon na kinaroroonan mo.” An out-of-town-vacation is ideal but a staycation will also work. Sofitel Philippine Plaza Manila’s Vieture Aesthetic Lifestyle hits the right spots. It’s the first of its kind in Asia to offer wellness getaways, all while you’re checked in a luxury hotel. (See “Sack Stress Away” for details.) But understand, the importance of letting of go is the bigger factor here. Because holding on to one bad day for weeks is one unproductive and useless thing you can do as a grown-up. Diverting your attention from the stressful situation is a smart move. “[To relieve yourself of the tension you feel,] watch something funny or do something that makes you happy,” Sayo adds. Self-analysis is also crucial. “[After a stressful or disappointing incident], isipin mo na tapos na siya at wala ka rin mababago. Isipin mo na lang how to respond to the situation and prevent feeling the way you do the next time.” Of Their Timeless Beauty package can course, having a taste of luxury at Vietura will hasten the stress-relief process. definitely rejuvenate and erase signs of your skin aging. This includes an anti-aging therapy program that uses non-invasive treatments to stimulate your body’s own healing process to smoothen out lines and wrinkles, improve skin tone, and firm and contour your face.
CLEAN UP
Want to flush toxins out of your system? The comprehensive treatment of the Detox Retreat package includes colonic hydrotherapy, a health practice that gradually cleanses the colon by flushing the large intestines with warm, filtered water, without the use o any chemicals or drugs to remove toxins and waste products that can harm your body
SACK STRESS AWAY
Vietura’s three staycation packages already include an overnight stay in the hotel’s superior room, De-Light breakfast at Spiral,, massage at Le Spa, nutritional counseling, and access to SoFit fitness center. In short, you’re guaranteed a good mental and physical system reboot with any package you choose
For more information visit Vietura Aesthetic Lifestyle, Sofitel Philippine Plaza Manila, CCP Complex, Roxas Blvd, Pasay City, http://www.vietura.com, or call +632 551-5555 ext. 5000 and 5098.
"%%*5*0/"-3&1035*/(#:-"."33026& 1)050(3"1)4#:7*/$&/5$04$0--6&-" facebook.com/menshealthphilippines | JUNE 2014 45 Thinking “I want to” instead of “I have to” makes take it any task easier, even if its as menial as household chores F PUMP SOME from him CAN-DO JUICE Source: Trends in Cognitive Science
You can learn from a TV character Gabriel
“Harvey Specter Macht is cocky and whip-smart. He’s You know him as got great banter, and his brain is the handsomely functioning at many arrogant Harvey different levels. He Specter of legal just fires away. He’s a classy guy but drama series, he’s also very harsh. Suits. In real life, I think he’s very judgmental. Gabriel Macht’s I am so much a softie, who slower than he is. I cannot talk my way touched down out of a bag. I think recently in I’m a little bit more of a gentler soul. I Yolanda-hit sort of live and let Ormoc to help live, that’s my overall Globe with their philosophy. But I think that we can Project both be stubborn Awareness and I think that what I’ve learned from advocacy, and him is that we can shared some all have self-doubt and insecurity but genuine advice if we can just push from his life to through that, our persistence may yours overcome failure. I BY AYA TANTIANGCO find that inspiring.” & LIO MANGUBAT
INVEST TIME AND EFFORT IN YOUR CHOSEN FIELD. “I don’t know if you guys are familiar with writer Malcolm VULNERABILITY IS A VIRTUE Gladwell, [who, in his book Outliers: The Story of Success, “Harvey would say that wrote that it didn’t matter what vulnerability is a weakness, your] skill set was, but if you but I actually think practiced something, that one vulnerability is a strength. thing, for close to 10,000 hours, People in places like you’d really know what the heck Ormoc are vulnerable right you’re doing. When I went to now, but I see their strength. college, I spent that kind of time, going to school from 7:30 in From my tour, it looks like there’s rebuilding the morning until 6 at night and being done but I think that there’s a ways doing a play from 7:30 to 11, for to go. I felt like it’s never too late. I see your four years straight. I don’t claim culture as a really strong culture that will be to be a master of my art, but I do able to build again.” feel that persistence and hard work will get you there.” PHOT FROM THE USA NETWORK COURTESY OF GLOBE OF NETWORK COURTESY USA THE FROM PHOT
46 JUNE 2014 | facebook.com/menshealthphilippines
From opening a savings account to hoisting your JUNE 2014 bootstraps out of crippling debt, here is a man’s guide to managing your money from when you first get out of college all the way to your well-earned retirement. This is the Men’s Health Guide to... Investing In Your Life
By Lynn Lopez
GET CARING “SAVE BEFORE 1 STARTED ON YOU SPEND. 4 FOR YOUR SAVING This is crucial. So CREDIT CARD many people spend before they save, Spending can be really tempting especially and nothing is left at Credit cards are convenient, but because if you have access to more money than the end of the they disconnect you from your actual cash, month. Also, force you’re used to (read: your first post-allowance you can end up getting deep in the red. paycheck). But as soon as your first paycheck yourself to simplify your lifestyle. Look In case you forget in your orgy of swiping, comes, you have to consciously think about at the regular the most simple rule of credit cards is this: setting up your nest egg. Author and financial expenses that can be Pay off the amount in full every month to coach Bo Sanchez has a few words of advice minimized or keep interest from accruing. if you want to start saving up early avoided so you can have savings.”
CREDIT CARD NO-NO’S MH Open a savings account that’s separate from Often carrying your credit card with you Recommends: your salary account. This limits your “visible” unconsciously fools your brain. Don’t fall cash flow, and you’ll be less likely to touch it. for these plastic tricks
ƀ Your credit limit is not your income. Research in the Journal Marketing Science suggested that consumers have a tendency to interpret their credit as a sign of future income. In other words, the higher your credit limit, the richer you feel...and banks are too willing to increase your cap at a simple say-so. Well, Daddy Warbucks / you ain’t. 2 TO BUY OR NOT TO BUY? ƀɠ)'*, ɠ3)/,ɠ-* ( #(!ɠ1#."ɠ1".Ɖ-ɠ ./&&3ɠ#(ɠ3)/,ɠ (%ɠ )/(.Żɠ().ɠ1#." your limit. A 2007 experiment described in the Journal of Consumer Research Saying no to stuff seems counterintuitive, especially now that you have found that people often grossly your own money to pay for your things. However, financial prudence— underestimate costs when it’s stacked up against a large available resource, like basically, making sure you’re spending smart—is the launchpad for you to your available credit line. A P700 start building your nest and, hopefully, have a hefty retirement fund in a purchase doesn’t sound too bad if you few decades. have a P10,000 credit limit—but if you Augustus Ferreria, L.U.T.C.F., R.F.P., president of financial counselors have only P1,000 in your wallet, it starts looking like the expense it really is. MoneyDoctors Inc., advises, “Ninety-five percent of people I meet are emotional buyers. Our money is so wrapped up in our emotions, which is ƀɠ ' ' ,Żɠ-* ( #(!ɠ +/&-ɠ*#(ź why we can’t make sense of what is something we need and something we That pinch of spending regret you feel just want.” He suggests you develop what he calls a “financial conscience,” when you buy something has been described by some psychologists as and outlines three steps to fostering a Jiminy Cricket for your wallet. “pain.” Indian researchers Priya Raghubir and Joydeep Srivastava discovered that participants in an 1. “My unvarnished advice to shopaholics is: Don’t go to the mall to window-shop.” experiment felt less of this pain when using a “scrip” certificate (equivalent to 2. “The simplest way to become a logical spender is to spend more time thinking about it. The longer you contemplate the purchase, the clearer you’ll see if the item is credit) than when using actual cash. Next something you need or just want.” time you swipe your card, remember that 3. “If all else fails, then put a limited amount of cash in your pocket. Leave your credit this sort of spending ought to hurt. and ATM cards at home.”
3/ SELF-EMPLOYMENT VERSUS I have a sellable skill or knowledge. Can’t think of any at the moment? According to Bjorn Martinoff, senior executive coach and president of The Fortune100 Coaches Network, “If you don’t have the right skills or FULL-TIME WORK knowledge, then it might be time to take a job that will teach you to develop them.” At this point in your life, you probably know a handful of I have relevant experience under my belt. In other words, “I’ll just people your age who have started their own businesses— wing it” isn’t the best approach to starting a business.“Sometimes, it’s better to [first] go through a freelancing phase to get extensive and it probably sounds all sorts of awesome. Being your experience and to see if you’re actually a good fit for the business you’re own boss? Having control over your time? You’re planning,” Martinoff recommends. probably tempted to send in your resignation letter right I’m prepared for lean seasons. Trust us, they will come...and feel like they’ll never end. Unless you’ve built up a sizable client base and are now. But should you give up your 9-to-5 and start assured of getting regular projects, you should brace yourself for the building up a business empire? Tick this checklist to see times when money’s running a bit low and projects aren’t coming in. If you’re not prepared to deal with financial uncertainty yet, or you don’t if you’re ready to go full entrepreneur. have enough capital to get your business up and running, then you might want to hang on to your full-time job a little longer.
50 JUNE 2014 | facebook.com/menshealthphilippines 5/ THE BIG GROWTH FACTORS Think beyond your salary. Take advantage of the F-WORDS: FAMILY country’s economic boom to park your funds in the right places & FINANCES
If you’re in your mid-30s and still unmarried, you’re probably getting asked when you’ll be settling down. But you’re a smart guy, and you know that getting married goes well beyond planning for the wedding. You realize, too, that your finances won’t magically fall into place. And that’s why you’re saving up as much as you can for the next phase of your life: as Mr. Family Man. “Young people think that having the money for the wedding is enough preparation,” states Ferreria. A lot of potential marriage problems can be solved if you take the time to plan for your future and the kind of lifestyle you want to have. Sit down with your would-be spouse, put your monies together, and decide on the independent lifestyle you want. Stay at bare minimum—cash is king in marriage. It’ll be tough enough for you and your partner to adjust to each other’s personalities as a married couple. You don’t need financial trouble driving a wedge between the two of you, especially during the early years of adjustment.
THE MATRIMONIAL LEDGER
30% “If you can still save 30 percent of your income after all your combined expenses, then do jump into married life,” Ferreria says. He adds that for middle-income living, you should make sure to set aside this much of your income for savings.
6 months “You should have at least six months’ worth of expenses in cash or in financial assets that can easily be liquidated,” recommends Ferreria.
P80,000 to P120,000 These are the average hospital costs for childbirth. ’Cause, you know, when you get married, there’s some chance that kids are part of the long-term plan. Consider, also, a child’s education. At present, the average grade-school tuition is P84,000. Costs will naturally increase as the child gets older.
facebook.com/menshealthphilippines | JUNE 2014 51 GOLD STANDARDS Excess cash that you don’t immediately need can be funneled into ‘time capsule investments’. Their long term gains will bear fruit over time
4% Covered by 2.4% private Covered by both GO BEYOND health Philhealth and insurance private health 6 YOUR SAVINGS insurance ACCOUNT 7/ STICK TO YOUR INSURANCE
Sure, your money’s doing okay in your savings account. But there’s always a good chance of earning more by making some The general consensus about insurance is that you need it, because it frees you 93.6% serious investments Covered by and your loved ones from uncertainty in Philhealth Mutual Funds case of unexpected events. Think of it as Like the name says, mutual funds collect moolah from a bunch of investors to splurge on securities and other investments. If you’re not a safety net because life isn’t like a flight The Uninsured Lot quite ready to delve into the stock market yet, you might want to schedule—you really don’t have an ETD. consider mutual funds. “For as low as P5,000, you can invest in mutual According to the 2009 Consumer funds that earn a little bit higher interest than what your money would Having insurance can keep your family have in time deposits and savings accounts,” shares Christofer Kaw, a financially stable. If you pay premiums Finance Survey conducted by the financial planner at Sun Life Financial Philippines. Visit the website of every year, however, and yet you don’t Department of Economic Statistics of the Philippine Investment Funds Association to check the list of mutual Bangko Sentral ng Pilipinas, there is a funds (www.pifa.com.ph/factsfignavps.asp). really use your insurance, you might low penetration rate of insurance start thinking that you’re better off among Filipinos. This is largely Stock Market allocating the money for something attributed to a lack of understanding Sanchez proposes investing—not trading—in the stock market if you’re of how insurance works and its a cautious investor. Adds Ferreria: “Put 20 percent of your money in you’ll actually use. You then begin to see blue chip stocks, which provide good dividends and grow steadily over insurance as just an extra expense you benefits. If you’re considering getting insurance, remember that you’re the long term.” He also reminds investors to not get rattled by the can do without. volatility of stock prices: “Put the money in and, over time, it should always free to ask your agent any even out and give you good returns.” More aggressive investors, Think again, warns Kaw. “Insurance questions. “Discuss with your agent however, could play the stock market via day-trading. If you choose to should not be viewed as an expense,” he any possible source of confusion, go this route, we recommend you hire a financial advisor. stresses. “Rather, it is a financial tool to especially with regard to coverage, address three key major concerns: dying payment schemes, dividends (if any), too soon, living too long, and becoming cash value or fund value of the policy, THE STARBUCKS RULE if disability benefits are included or critically ill.” He explains how insurance not, and tax implications,” Kaw says. Consider the power of stock market returns. In 2001, if responds to these situations. you had invested P100,000 in real-estate company DMCI, by 2013, your investment would have been worth P28.4 million. “When you start investing in stocks, time Untimely Death: “Insurance will answer the financial burden your family might suffer upon your is on your side,” says Mike Oyson, CEO of BPI Trade, Inc. sudden death.” He recommends following what he calls the ‘Starbucks Fruitful Retirement: “If you end up living a long life, the cash value/fund value accumulated by Rule’. “How much do you spend on coffee every week? If your insurance plan over time will serve as your retirement fund.” you set it aside every week in the right investments, Sudden Illness: “This [is usually] the major unplanned expenditure that will eat up your savings. you’re going to get a million bucks over time.” To anticipate the possibility of becoming critically ill, you [must] get insurance products that cover critical illness.”
52 JUNE 2014 | facebook.com/menshealthphilippines MAKE THE DIG 8 SWITCH? 10 YOURSELF 9/THE BUYING QUESTIONNAIRE OUT OF DEBT Although there’s no currently available data on the average length of time that Filipinos stay in their job A car and your own place are probably the most Debt is never pretty, but it’s something that or career path, it’s generally safe to say that many expensive purchases you can expect to make in we will need to be prepared for just in case. people tend to hang on to a job for at least three your life, so you want to make sure your top Whether you owe money on your credit card, years, or stay in the same field throughout their picks for are really good buys. These are the a loan, or some other creditor, Sanchez gives career. Still, that doesn’t mean changing careers ultimate indicators that you’re fully financially the following steps to getting back in black: doesn’t cross people’s minds, especially in the case responsible and are committed to settling of those who want to explore a new skill they’ve down in life. If you find out that most of your Step 1. Talk to your creditors and negotiate developed or pursue a passion they’ve been nursing friends and colleagues have already bought lower interest rates and a gentler repayment for a long time. program But how do you know if it’s time for you to their own houses and vehicles, it somehow Step 2. Sell what you can sell and raise cash— switch to a new career? Says Martinoff, “A change makes the whole property-buying process no matter how small—to pay your debts becomes necessary when you are no longer more urgent. Don’t let that pressure you into Step 3. Set aside all that you can from your monthly income each month, and pay big- growing in your current job or position and when no making a hasty purchase. “When you rush a interest loans first. promotion is in sight. If you haven’t been promoted major purchase, you end up buying lemons,” in two years and you feel you should have been, it’s cautions Ferreria. Answer these questions to time to consider looking elsewhere.” narrow down your choices. Some folks think making a career change means giving up entirely on the field you’re in and jumping into something completely new. The truth is, it doesn’t need to be as dramatic as that. WHAT TO ASK YOURSELF BEFORE 11/THE RETIREMENT PLAN Sometimes, a lateral career move—in which you BUYING A CAR move to a different position in the same company or field, but it’s a post that allows you to work under 1. What kind of car do I want? How much money should you have before someone new or focus on a field you want to learn 2. What kind of car do I actually need? retiring? “Different numbers have been 3. Do I want a brand-new car or a secondhand one? about—works out better in the long run. Your new thrown around,” says Oyson. “Some say it’s position can help you cultivate skills you haven’t 4. Can I afford it? 5. Do I actually need a new car? 70 percent of your monthly income, learned in your previous job, and that can make you multiplied by the number of years you employable in a different field in the future. “Lateral 6. Aside from the cost of the car, what other related expenses am I looking at? think you have left.” Follow this formula moves can also be beneficial when you’re looking to add skills, so eventually, your dream of owning your devised to survive retirement. own business cannot just become a reality, but a Do it through a dealer? Keep in mind that you successful one,” Martinoff points out. might get a bigger discount if you opt for GUARANTEE a passive income that will answer financing rather than straight cash. According for your living expenses every month. Passive income, as the name suggests, is income that’s to Botchi Santos, consumer editor of Top Gear easily earned with minimum effort. This can BUILD THE NEST EGG Philippines, “the reason is that dealerships also be from a pension, a small business, or a part- Retirement age is no share in the interest income you will pay the time job. excuse for you not to keep LIST DOWN a point-by-point checklist of things earning money financing company (in this case, the bank that you want to do from the age of 60 to 85. “That’s will help you finance your car), which means 25 long years,” Ferreria notes, “and absolute care should be done in planning it. Do you want to their future cash flow is assured for the next few set up a business? Travel abroad? Provide for the years depending on how long you will finance education of your grandkids? Don’t miss your car.” anything out.” ASSIGN a lump-sum price tag for each item on your list. Take into account that things will get more expensive over time. “Inflation is your number one enemy,” cautions Oyson. Cull the WHAT TO ASK YOURSELF BEFORE ones that don’t make your income cut. BUYING PROPERTY ALLOCATE an amount of money for emergencies. “I don’t think people realize how expensive it is to 1. How much space do I need? be in a hospital,” says Oyson. If you don’t have 2. Is the location safe and convenient? insurance, you’ll need to have a bigger emergency fund. 3. Is this going to be my home for the rest of my life, or am I planning to move at some point? 4. Is there enough room in case I will be starting a family? 5. What are the repairs that need to be done? IT’S NOT 6. Is buying ultimately more affordable than renting? 12 TOO LATE! Do a second visit. When possible, come back for another look-see.“When the real-estate The truth is, we can’t all be millionaires by the agent has gone, go back to the property and see age of 40. Fortunately, now is the right time to start. “We’re in the middle of an economic for yourself what the positives and negatives of supercycle,” claims Oyson. “There’s room in the place are,” tips Ferreria. the next three to five years for people to build their wealth. We haven’t seen this since the 1990s.” It will take a lot of discipline, as well. “I had a client who was 59 years old, and I Only 42 of Filipino respondents own their home or have a mortgage. had six years to prepare for his retirement,” percent Source: 2008 Citi Fin-Report by Citibank. narrates Ferreria. “I set aside 80 percent of his income. He lived like a pauper for six years, but lived comfortably after that.”
facebook.com/menshealthphilippines | JUNE 2014 53 The New Age of Exhibitionism
Women today dare to bare their most intimate selves to the world, with entire new ways to show off their assets, from a workout video posted on IG, to a nude photo left surreptitiously in your phone. Here’s why I get stuff like, ‘ I wanna eat your body. I wanna spank your butt.’ Really disgusting comments. But to be honest, positive or negative, I don’t really care.”
BY JOY CONCEPCION
PHOTOGRAPHS BY DIX PEREZ
STYLING BY KC LEYCO-MEMPIN MAKEUP BY VIDA NON-JAUCIAN HAIRSTYLING BY RUEL PAPA
PAGE
*Some names have been changed as requested *Some names have 55 FINALLY,A SEX FEATURE.
Women are strong, inside 1 and out. “There came a point in my life when I decided to maintain an active lifestyle so I can keep on running, surfing, and enjoying life to the fullest, for as long as I can,” narrates Erika*, 26, a fitness junkie and gym rat. “I had to work on my body to stay in tiptop shape, and documenting my progress was essential. Documenting my progress reminds me of the times I triumphed against my weakness. It gives me a sense of pride that I am able to do things I couldn’t do before.” The rise of the #fitspiration phenomenon in social media has gotten women—and men—blazing through one fitness fad to another, with each venture catching fire and burning out just as quick. Thanks to the bright sparks of social media, even those who aren’t fitness enthusiasts will get curious about a juicing technique because this particularly sexy celeb is on it. Yes, seeing sexy, super-fit bodies on an IG stream all day, every day can condition any gal to want to hit the gym, even if she hates burpees with a passion. For the most part, though, women who take gym selfies aren’t out to sell anything. Mostly, it’s for pure vanity. “We post photos of our toned bodies and our material possessions to garner praise, incite envy, stir up lust, or ignite desire,” shares Ana Kalaw, a writer and fashion stylist. DJ Double D, relationship counselor of Magic 89.9’s Boys’ Night Would your girl admit to Out, meanwhile, provides this reason: “Posting a #gymselfie pushes me to keep working out—especially when my crush ‘hearts’ my being an exhibitionist? post. It’s proof of how hard I worked for this body, and that I didn’t just wake up utterly fabulous.” Fishing for guys isn’t the objective, NOT A LOT OF LADIES WOULD. IN THE ‘HOW TO LOVE BETTER’ she adds, but meeting someone who is equally dedicated to health and fitness—and smoking hot, to boot—is a major plus. SURVEY WE CONDUCTED FOR OUR JANUARY 2014 ISSUE, ‘EXHIBITIONIST’ RANKED LAST IN WOMEN’S PREFERRED LOVE CLASS IT UP STYLES, HANDILY BEATEN BY ‘ROMANTIC,’ ‘ROUGH,’ AND Want to get your girl more into fitness? Suggest that she try Zumba ‘EXPERIMENTAL.’ BUT IT COULD ALL BE A MATTER OF instead of her daily run. A study in the Sociological Quarterly showed that camaraderie in exercise can boost confidence. DEFINITION—WHEN WE ASKED THE RESPONDENTS TO SHARE THEIR STEAMIEST SEX STORIES, THEIR ROMPS WERE PLENTY EXHIBITIONIST. “THE FEELING THAT YOU CAN GET AWAY WITH PUBLIC INDECENCY MAKES IT EXCITING,” COMMENTS JENNA*,
26, A LAW STUDENT INTERVIEWED FOR THIS FEATURE.
“There’s a natural and normal desire from each one of us to display our qualities,” agrees Manila-based psychotherapy consultant Jon Echanove of the World Association for Positive Psychotherapy in China. But while people do the deed in public because the risks involved provide added thrill, more and more women are now inclined to indulge their exhibitionism in an arena with slightly less danger but just as great a thrill: social media. Most women probably won’t dare admit they’re exhibitionists, but—and this goes right to the heart of the matter—they do confess to feeling elated when they are admired and even envied by onlookers. “Female exhibitionism is evidenced by an increased focus on the appearance, its dis- play, and the attention it attracts,” reports a study by Deanna Holtzman and Nancy Kulish in the International Journal of Psychoanalysis. “A woman draws attention to her body, to her apparel, and to her associations.” This sexually charged drive is leading women to explore digital exhibitionism, but even in the frontiers of the Internet, the principle remains the same: They want to be admired, not just adored, and you’re lucky to be in the front row. The ladies dish out why they’re suddenly ready to bare—and
*Some names have been changed for purposes anonymity of for been changed have names *Some how you can properly enjoy the show. We post photos of our toned bodies to gather praise, incite envy, stir up lust, or ignite desire
A SECOND OPINION Half-Australian actress Princess Snell (who stars in Somebody to Love, out this month) may have posed for this shoot taking sexy selfies, but she wouldn’t post one of her own. Here’s why she won’t ride the exhibitionism wave Her selfies aren’t for sexy shots. “Makati is the selfie capital of the world, and I live in Makati, so I’m part of the statistic! But when I take a selfie, it’s because I want people to know what I’m doing. One day, if I’m fit, I would take a picture of myself because I’m proud and I work hard for that body. But that’s pretty much it. I would never take a picture of myself because I just felt sexy at the time, and I just wanted to show everyone my butt crack.” She doesn’t care about what people think. “I don’t have selfies [where] I will show my body, but I have pictures that are sexy. I get stuff like, ‘I wanna eat your body. I wanna spank your butt.’ Really disgusting comments. But to be honest, positive or negative, I don’t really care.”
It’s a culture thing. “My mom, my cousins, my tita—all they want to do is take pictures when they’re together. In my dad’s side, hindi sila masyadong mahilig mag-pictures, but they’re more Western-minded, and they don’t like people seeing what they do when you guys hang out. Filipinos want to show everything. It’s a good thing, actually. Social media is their diary. But sometimes, you have to limit yourself and what you post.” But it’s okay if others do it (she still wouldn’t, though). “When people do it, I have no issues with it. I even comment and say, ‘Wow, good job!’ Sometimes, people who actually do it work hard on diet and exercise, so they would take a selfie and show everyone. ‘You know what? I worked hard on this. I’m going to take a picture and let everyone know that this is it.’” You can watch, but you It’s a game of 23can’t touch. show and tell. Judging from the sizes of your, ahem, porn collections (did you The rise of online exhibitionism is both emancipating and alarming. In a recent think we were talking about the size of something else?), men Web summit, Facebook founder Mark Zuckerberg explains this phenomenon: are unrelentingly visual. When faced with a woman’s body, men “When people are given tools to share information about themselves online, love to drink it all in. they do, often in intimate detail. The massive popularity of social-networking Fortunately for you, women can revel in the attention, sites highlights this trend.” because it fuels their own sexual desires. “To be desired is at It’s no surprise, then, that social media as a platform for self-expression has the heart of women’s desiring. Narcissism is at the core legitimized the posting of sexy or even nude selfies. It has become the fastest way to of women’s sexual psyches,” remarks Marta Meana, a get validation. “By posting sexy selfies online, I get instant feedback, and that motivates psychology professor from the University of Nevada, Las Vegas. me to keep on working on my physique,” shares Kat*, 21, a student. “When people She remarks that there’s also an element of power involved. give me good feedback, I feel great for having a sexy body.” “The female body looks the same whether aroused or not— Naturally, getting feedback from peers (or even strangers) feels great. it always holds the promise, the suggestion, of sex, while As Echanove points out, “Social support positively influences well-being, and is the male without an erection is announcing the lack of enhanced with the use of social-networking sites.” Not that social media is always a an arousal.” positive place. But while they often encounter trolls and haters, it ends up further Any sign that they’re changing that lack of arousal in you motivating women to present the best versions of themselves online. Chloe Carmichael, gives women a feeling of victory. “It gives me a sense of power Ph.D., a Manhattan-based psychologist who specializes in self-esteem issues, says that knowing that I have men wrapped up in my finger, luring them social media is a way for women to assert themselves. “The point isn’t necessarily to in,” reflects Jenna. “The feeling of being wanted makes me feel be dominant or to seek attention. It’s to show that she’s confident in in control.” Capturing your attention automatically puts the herself,” she explains. The ease with which photos can now be manipulated—whether ball in their court. Women can choose to either indulge you, or through filters, or angle and lighting tricks straight from a pro photographer’s turn and walk away. Desire fuels lust, leading all the way to the arsenal—helps facilitates this. bedroom, with a pair of lace underwear as their battledress. However, there’s a dark side to that, even if it gets your gal to the gym. “When [a] Only a man worthy of his prize can strip it off and claim it. sense of self is tightly linked to appearance, [people] are more inclined to meet other If that’s not power, we don’t know what is. people’s standard of beauty in order to receive social recognition and validation,” states Echanove, adding that women addicted to online exhibitionism can easily tweak their lives for the sole purpose of showing off. “Dieting and working out solely CALL OUT SPECIFICS for appearance’s sake tends to reduce confidence and damage self-esteem,” he warns. In the flattery game, details matter big time. “Women think about their hair, their skin, their figure,” says Stephen Snyder, M.D., an associate clinical professor of psychiatry in Mount MAKE SOME NOISE Sinai Hospital in New York City, “and they imagine you’re “Women feel a strong urge to be the object of your desire,” says Ogi Ogas, Ph.D., noticing, too.” a cognitive neuroscientist. Reinforce her confidence by telling her how amazing she is in the bedroom.
22 16 11 8 5.6 4 2.8 2 FINALLY,A SEX FEATURE.
declares Double D. When women size up someone else’s sky-high heels, they take note of the brand so they can buy a similar pair. Or when they see someone strutting around in a bodycon dress, they may think they, too, can pull it off. They often catch themselves judging other women as well, with comments like “She’s too skinny to look sexy,” “Look, she can barely walk in those heels,” or a simple, judgmental lift of the eyebrows. Like men, women are Knowing this, the true exhibitionist will try to avoid judgment by always competitive by nature. looking her best. When women feel good about how they look, their confidence 4 gets a boost, and it becomes a recursive feedback loop, moving from online to real life and back again. “This confidence gained from how people respond to our physical appearance causes us to become more comfortable with sharing A woman’s exhibitionist bent isn’t just about you, however. Newsflash about more of ourselves online,” notes Double D. “This even heightens our prowess women: They don’t take their peers’ comments lightly. in the bedroom.” According to the International Journal of Psychoanalysis, “Some guys I know won’t even bother to compliment, or at the very least “healthy female exhibitionism includes a desire to attract and a positive pride notice my outfit—even though I worked hard to look good in it. But my in the female body. It expresses both the hetero and homoerotic desire.” This girlfriends always have something to say about what I’m wearing! Whether explains why gals aim to please not just you, but their secret girl crush as well. it’s flattering or fattening, they always give it to me straight,” recalls Sheila, When she’s particularly comfortable with what she’s wearing and she feels 29, an HR officer. like she can whip a man to submission with the power of her looks alone, a Kalaw also recognizes the negative side of it. “Women are competitive,” woman may deign to go out on a date with you—and then turn the heat up she comments. “We don’t only think about that guy we’re crushing on each so that naughty lace lingerie doesn’t go unnoticed. This confidence can trans- time we upload a photo of us, scantily clad. We also think about giving an form sex from boring routine to an adventure in paradise. If you’re wonder- Instragram bitch-slap to those women who sneered at or looked down on ing why your girl is packing extra kink tonight, it’s probably because someone us. We think about trumping the ex-girlfriend or his current flame, or the has told her she looks great. We hope that someone is you. girl we think our guy has the hots for.” The new golden era of exhibitionism, therefore, is all about equal-oppor- POUR ON THE PRAISE tunity sexiness. “Women want to be sexy to everyone in general, whether Tell her how sexy that sports bra looks on her. Researchers in Denmark link clothed or in the nude. The more people who find us attractive, the better,” a woman’s positive feelings about her body to higher sexual satisfaction.
Selfiecity (www.selfiecity.net) is an ambitious program that analyzes over 600,000 Instagram photos from five major cities in the world—Sao Paolo, New York, Moscow, Bangkok, and Berlin. It may be the biggest SELFIE STATS worldwide analysis of selfies to be conducted. Here are some of their surprising findings 4% 55.2% 21 0.53 8.0 Percentage of photos Percentage of selfies taken The median age The “smile score” of The average analyzed that are actually by women versus men. In of the average Moscow’s selfies—the least angle of head tilt
selfies. We take way less of Moscow, the males seem to selfie-taker in Bangkok. happy people, selfie-wise, in a Bangkok ROSE VELVET them than we imagine. be even more selfie-phobic, As a fellow Southeast in the survey. Bangkok selfie. ) accounting for only 18 Asian city, Manila may reported the highest score percent of selfies. have similar stats. of smiling selfies. black undies and nude bra , ( YAMAMAY ) Gray undies and gold lace shorts Gray , ( STYLE SOURCE MNL SOURCE STYLE ) denim top and white tank ( Clothes by
facebook.com/menshealthphilippines | JUNE 2014 59 This is not Brazil, but every day here feels like the FIFA World Cup, especially when there are challengers to the place’s rep as the country’s football powerhouse. Welcome to Barotac Nuevo MH SPECIAL FEATURE The Town That Football Built
BY OMAR GLENN D. BELO /// PHOTOGRAPHS BY PAOLO PICONES SPECIAL THANKS TO COUNCILOR NONEL GEMORA, CASA FIAMMETTA, AND RAM PAREDES
P. 61 MH 06.14 MH SPECIAL FEATURE Tikalon. (n.) [Etymology: Hiligaynon: tikal or boast]: A person who speaks of his or her own abilities or possessions in superlatives; fond of extravagant self-praise; a show-off.
You might as well put a photo of an Ilonggo—from true-blue island natives all the way to those who trace their ancestral BOOTERS CAMP roots in the province—next to that definition. For those You don’t need to be a Barotacnon to be good at the who’ve migrated elsewhere, it’s a tradition that stretches beautiful game. David Perkovic, back many generations; a pilgrimage to Iloilo is considered head coach of Kaya FC of the United Football League, gives you a license renewal to be tikalon. It’s a trait that’s strong in tips to improve your fitness and skills for and beyond the pitch a small agricultural town that appears like many other BY WAYNE JOSEPH TULIO agricultural towns in our archipelago—days here begin Improve Your before sunrise and end as soon as daylight fades. Ball Control
In the town center of Barotac Nuevo, an hour’s fan’s paradise; to uncover the truth behind MASTER THE FIRST TOUCH How well you handle the ball as drive from the Iloilo airport, there are a number Barotac Nuevo’s football connection while soon as it comes your way is key of banks, small stores and shops, Internet cafes, weeding out the myths, tall tales, and boasts that to advancing it toward the goal. and places to stay for tourists—signs, perhaps, come with being tikalon. But try as we may, little “In football, the first touch is of progress and urbanization. In fact, the servings of humblebrags come out naturally everything,” Perkovic underlines. The drill: “Kicking the ball to a town has been reclassified from a fourth-class when our conversations about the love affair wall can really help you with your municipality (4-year average annual income of between Barotacnons and football begin. first touch,” Perkovic advises. The P25 million to P35 million) to a second-class one harder you kick, the faster the ball (4-year average annual income of P45 million comes back to you. Vary the force of your kicks and allot ample reps to P55 million) in the 7-years-and-counting The Foot Clans for both feet. administration of Mayor Hernan Biron, Sr. We head to the plaza, just across the municipal As the Ilonggos say about the motherland, hall, where the full-size regulation pitch sits AT ANY TRAJECTORY immortalized in a Max Surban song: “Sa amon next to another Barotac Nuevo fixture—St. High balls can be especially tough to handle. You have to iya ang kwarta, ginapiko, ginapala.” Translation: Anthony de Padua Church, built by Spanish be comfortable using your chest, In Iloilo, money is hoed and shoveled from the missionaries in the 16th century. On the way, thighs, and head to make the ground. Councilor Nonel Gemora, who heads the we spot a middle-aged man wearing a Tim ball go where you want. municipal council’s committees on tourism and Duncan jersey, if only the San Antonio Spurs The drill: “The best thing to do is juggle the ball, making sure trade and commerce, confirms that Barotacnons wore blue colorways. Some guys are also wearing it doesn’t touch the ground,” are still largely dependent on agriculture. basketball shorts as they go about their business. Perkovic says. In this drill, use your “The town is about 60,000 people, but around Apparently, rumors of basketball’s demise here feet, thighs, chest, and head to 20 percent are businessmen, 30 percent are are greatly exaggerated. keep the ball from touching the ground as long as you can. Control professionals, and about 50 percent are mostly “Dati rin naman basketball ang laro rito, pero the ball at any trajectory. into farming,” he details. karamihan kasi ng taga-rito maliliit—wala ka “Getting comfortable with this But we find ourselves in this sleepy town namang makikitang 6-footer dito. [Kaya] football will make you better prepared to for its more famous asset (that sometimes na ang naging hilig namin,” explains Biron, receive those balls during a game.” has to do with rice fields). Even as it slapping his thigh in adding that he, too, started THINK BEFORE YOU RECEIVE appears indistinguishable from many other young in playing football the same way many kids The usual way to stop a ball is to municipalities of its kind, Barotac Nuevo remains do to this day. “Bata pa lang, naglalaro na kami receive it with your back foot and uniquely special. Because while some parts of the ng football—5 or 6 years old, mula early morning push forward with your front foot. Change it up. “With how quick Philippines join the rest of the world in the huge hanggang hapon, 5 to 7 days a week.” the game is going, a lot of players celebration that is the Fédération Internationale Gemora remembers the time before the town now are taking the back foot out de Football Association (FIFA) World Cup this caught the football bug. “It’s an agricultural of it and [making] the first touch month, this place is said to be in football frenzy town, but in the time of Mayor Augusto Araneta with the front foot so you don’t have to stop,” Perkovic notes. all year round. Rumors have it that the town, with way back in the ’60s, he thought that one way The drill:“If you have time and a land area twice the size of Pasig City, has only to develop the town is to promote football,” he you want to slow down the 1 to 5 basketball courts—and that Barotacnons shares. Back then, most Barotacnons were only game, you can receive with your are as crazy about hoops as middle-aged men are mildly interested in the sport. In the late ’70s, back foot. But if you want to speed it up, receive with your about One Direction. Araneta had the plaza’s pitch renovated to its front foot and [kick] to that area We’ve journeyed here to find out what’s in the current size, even relocating the town’s monument where you want to take that ball,” water they drink, the air they breathe, and the in honor of Tamasak (the horse sold in exchange Perkovic prescribes. batchoy they eat that makes this town a football for Barotac Nuevo’s township) off to the side.
62 JUNE 2014 | facebook.com/menshealthphilippines A full-size football field in the heart of a town was MORE (and still is) rare, but such an improvement only fueled THAN A the interest of Barotacnons in the game. “It came to a GAME point that instead of people dedicating themselves to the Regardless of age and income class, usual sport of other towns, which is basketball, our town Barotacnons treat became distinctly football,” Gemora says. football not like any ordinary sport. It’s a seismic shift, especially in terms of the country’s To them, it’s religion football history. “Ang mga kilala ninyo siguro ngayon sina Chieffy Caligdong na, pero maraming magaling na nagmula rito,” Biron states. When Azkals mania began in 2010, the spotlight may have been on the Younghusband team, before taking his talents to Division in the fine tikalon manner. Adds the soft- brothers and the more popular players on the team. I play in Germany and ultimately in spoken mayor, “Parang livelihood A lesser known fact: A fifth of its lineup hails from Australia—both firsts in Philippine football na nga namin dito yan. Dito natututo at Barotac Nuevo, including three starters in Caligdong, history—where he now resides. And there nag-uumpisa maglaro, tapos nire-recruit Ian Araneta, and Roel Gener, plus the ageless wonder are many more Barotac Nuevo players and sa Bacolod para sa scholarship—may Yanti Bersales as a sub at 37. players-turned-coaches plying their trades stipend at may board and lodging pa, libre Bersales led the attack of the national team in the mid- in other places, including in nearby towns lahat. O kaya nire-recruit sa Army, Navy, ’90s. Before him, Elmer Lacknet Bedia captured national and provinces, and even in Metro Manila. or Air Force.” and international fame for his skills on the pitch. In the “Any good player in a [Philippine] team, Isidro Gildore, a FIFA-accredited finals of the 1979 National Cup, the then-17-year-old you’d find out that he got his training from referee from the first generation of the Bedia scored the instrumental goal against the heavily Barotac—either from a Barotac Nuevo town’s football greats, scoffs at the notion favored San Miguel team and catapulted the little- coach, or he’s playing for a Negros-based that there’s a better breeding ground for known team of Barotacnons into the championship. team like Ceres Football Club (FC),” the football talent. As one of the heads behind He then became the star player in the ’80s national mild-mannered councilor declares hotly, Tamasak FC, he sees the undeniable raw
facebook.com/menshealthphilippines | JUNE 2014 63 MH SPECIAL FEATURE
REMEMBER talent in the many kids the club in Barotac, the real games begin. On ang taga-Barotac maglaro talaga.” THE NAME handles—from the under-14 and the groomed pitch of the FIFA-PFF Just that morning, the Indiana One of these young under-8 age categories, to the even National Training Center, bets are Pacers edged the Miami Heat by a faces will surely find himself (or herself) younger kids just happy to kick balls cast on 7-a-side games. “May mga point, 84-83, for a crucial win. But playing for flag and back to the pitch. He points to an dumarayo rin dito para maglaro lang Barotacnons are still talking about country someday, especially with Barotac 8-year-old who escapes a group of ng football,” says our town guide Ram the injury Manchester United striker Nuevo’s tradition of football excellence and defenders with relative ease without Paredes. “Yun ang mga seryosong laro Robin van Persie incurred a week effective grassroots losing the ball, and then to a 13-year- talaga, kasi ang mga taga-Barotac ago. And the crowd gradually grows— development program old girl dominating the boys in her ayaw patalo syempre.” parents have their babies with them, age group on the field. “When you see them playing with old men take their seats, teenagers “Matalo na sa lahat, wag lang sa another team from another locale, in school uniforms scan the field. football. Kaya nung February, may you’ll see the difference,” affirms “Friendly lang pala,” one says to his invitational tournament sa Bacolod, Gemora. “Before you know it, the ball friend in a disappointed tone. sa limang age group. Inuwi namin is already in the goal.” “Easy lang ha, ayaw naman nating ang apat na champion trophies at may ma-injure sa kanila,” a coach isang runner-up kaya...” Gildore of the Tamasak FC tells his wards. pauses, shrugs, and grins. Melanie A Beautiful Game “Friendly lang ’to.” Soon the whistle Talon, one of the most active parents Next day, on a small, barren patch blows, and the battle between the behind Tamasak FC, adds, laughing: of the vast sugarcane field, four kids region’s best against some of the “Bumiyahe pa kami, pero kami- welcome the morning with what town’s most promising preteen kami lang din ang nagkita-kita sa resembles a triangle passing drill. booters is far from friendly. finals. Sana sa Barotac na lang kami No coach, no time limit, all fun. “Control!” Gildore shouts from naglaro.” Tikalon, sure, but in the This afternoon, though, promises the sideline. “Wag manggigil.” ball-play between these preteen a more serious game for those “Pasa, pasa,” one of the parents is up youngsters, the passing is exquisite, present at the plaza, thanks to a on his feet, pointing to an open winger. the field awareness is in place, the quickly negotiated game between the The regional team scores first, basic skills are already solid. Region VI U-14 team that’s preparing and an old man beside me is quick At the hint of sunset, the football for the Palarong Pambansa and the to dismiss it as offside. “Hindi naman practice between Tamasak FC Tamasak FC U-14 group. Gemora gumagalaw yung ref, nandun lang sa and Ilaya FC wraps up, and on the has cajoled Henry Besana and Ariel kabila, kaya paano niya makikita yun?” field of the nearby Barotac Nuevo Bedic, the Region VI team coach (The referee of the game, by the way, is Elementary School, the training of and trainer, respectively: “Kahit 30 Bedic.) A header soon follows to leave the Region VI under-14 football team minutes lang, para mapakita naman the Tamasak group behind, 0-2. And also ends for the day. But elsewhere natin sa mga taga-Manila kung paano then they get serious.
64 JUNE 2014 | facebook.com/menshealthphilippines The Rules of Football Speed and Agility
Don’t... run at the same speed. A football game may last 90 minutes, but there are plenty of changes in pace that you need to be ready for. Do... varied sprints going from 60 to 100 percent of your max capacity in order to help you prepare for the different speeds you’ll need for the game. Apply it: Train in the different intensities of your sport or regular activity. You give your body a different stimulus each session that can test your fitness limits to help you get in peak shape.
Don’t... run in one direction. “Very rarely in football will you be running straight,” Perkovic says. Do... run in zigzags and backwards, and carry out ladder and hurdle work. “It’s short, hard, directional speed that’s important,” Perkovic points out. It’s quite hard to believe that football almost At the same time, get your legs used to the constant changes died here. But Talon and Paredes recall a time of direction in a football game. before the Azkals phenomenon when the kids Apply it: Aside from started playing another game. Football’s biggest doing sport-specific running, threat wasn’t basketball. It wasn’t even a sport—it engaging in plyometric agility work like ladder drills and was online games like DotA. The near future of hurdles improves the reaction the town’s football development was in peril, so time of your legs to directional the parents took a stand. shifts, whatever your sport is. “Mapapansin mo kanina na mas obsessed pa While you’re at it, work on your legs by doing squats and lunges ang parents sa football,” Talon admits good- to strengthen the stabilizer naturedly. On her front yard, a basketball hoop muscles around your knees. hangs from a tree, but the kids in the house would now rather kick balls than do layups or play online. “Mga nanay ang na-convince namin The Greek philosopher Aristotle na mag-football ang mga anak namin, kasi mas is often misquoted in saying that, maganda yun kesa nag-i-Internet sila. Sarili rin “We are what we repeatedly do. naming pera ang ginagamit namin sa Tamasak FC Excellence, then, is not an act, but para sa mga uniform, tournament, mga ganun.” a habit.” (It’s actually American Caligdong’s nephew, a tall midfielder playing for The concerted effort of the parents and the writer Will Durant who said that, to Tamasak FC, boots a crosscourt pass that’s well-received people behind the 24 FCs in the town (including interpret an Aristotelian principle.) by one of Talon’s sons (the other is playing on the other the Stallions FC, which now contends in the UFL) It is in this saying that we find the team). He flicks it to a 10-year-old who stands below as well as the timing of the Azkals rise revitalized simple answer as to why Barotac shoulder-level of the boys guarding him. In one fluid football in Barotac Nuevo. “Mas ginanahan ang Nuevo is as good as it is in a sport motion, he kicks the ball inside the right corner of the mga bata dahil kina Chieffy,” Talon says. Adds most Filipinos are barely even goal, past the outstretched arms of the keeper. 2-1. The Gemora, “The Younghusband brothers also often aware of. “You don’t become good in Barotac boys are now heating up. But then Bedic blows visited before they were even popular then. And anything if you don’t have practice the whistle, abruptly ending the game. [with] Lacknet Bedia, we’ve always been working and exposure,” Gemora maintains. “Ayaw na nila eh,” says the older Talon brother, the one on putting up a football academy here.” “And that’s what we do here. We play with the assist, sounding miffed. In an instant, the younger With the renewed interest from the next all year, we play for bets, for leisure, Tamasak FC kids playing their own scrimmage on the near generation, the future of football here could be when we’re bored; we convert baseline troop to their part of the field for another 2-hour further assured with some national recognition. palay fields in the afternoon to play practice. The Ilaya FC group also takes to their spot on the Biron and Gemora reemphasize the need to make football. That’s how it is here.” pitch. Later on, at the National Training Center, a man the football capital of the Philippines an official At 6 AM, a little boy is already who looks like he weighs 300 pounds easily dribbles past declaration. “We are considered unofficially as the walking back home along with defenders in another moneyed 7-a-side game. football capital of the Philippines because of so teenagers twice his size, dripping in many players coming from here na magagaling, sweat, holding a football against his pero mas maganda kung passed yan by Congress waist, and wearing slippers on his The Next Goal and declared ng Philippine Sports Commission,” shins. And a 2-year-old toddler is We’re at Barotac Nuevo for only two days, but football’s Biron stresses. Gemora agrees: “That will only already displaying perfect form in imprint on the town is evident. Whether with brand-new help make our town a sports tourism spot. It his windup, kicking the ball to the cleats or worn-out hand-me-downs, branded shin guards or will greatly help not just Barotac, but football in wall with bad intentions. The sun homemade ones, maintained pitch or converted rice fields, general, because it will help improve our very rises in Barotac Nuevo; the game people of all ages and classes play the game and play it well. successful grassroots program even more.” remains the same.
facebook.com/menshealthphilippines | JUNE 2014 65 TOP THAT AS IN ANY JAPANESE FOOD, PRESENTATION IS PART OF THE EXACTING CRAFT ramenMH NUTRITION FEATUREThe Right What is it about this rich Japanese noodle dish that has conquered our tongues? We investigate how culture and taste buds have collided into an ongoing ramen boom, and school you in its finer appreciation
BY LIO MANGUBAT /// PHOTOGRAPHS BY DAIRY DARILAG AND CHRISTIAN HALILI
P. 67 MH 06.14 To eat ramen in Japan is to learn to stand in a line. A rule of thumb outside a ramen-ya or specialty ramen shop is that you have to wait 3 to 5 minutes for every person in the line. In big cities like Osaka and Tokyo, you can queue up outside the door for half an hour or more. Upon entering the ramen shop, the staff’s booming “Irasshaimase!”—a very formal Japanese address that can be roughly rendered as, “You honor us by coming inside!”—will hit you like a shock wave.
You’ll realize next how small a ramen shop actually is. Even To deal with the scalding heat, the Japanese slurp noisily, popular chains like Ichiran don’t boast more than 30 seats. bringing as much ventilating air into their mouths as they Come with a date? Forget trying to get a seat beside her, suck in the noodles. Cruz—who had enlisted ramen champions especially in big-ticket places. You’re expected to take the (including Koji Tashiro, successor of so-called “Ramen God” next available vacant spot, because while you wait for ramen, Kazuo Yamagishi) to set up Ramen Yushoken at Molito ramen doesn’t wait for you. Lifestyle Mall in Alabang—learned this lesson the hard way It takes just minutes to whip up your order, and when it when he first had a group of these champions prepare some arrives, you attack. Though piping hot, the noodles must be noodles for him. brought to your mouth within 15 seconds; if not, they “lose “When they served [it], I was trying to be polite by their texture, because they begin to absorb the soup,” says describing how beautiful the bowl was, how beautiful the Ryan Cruz, who, in 2010, married a Kobe-born Filipina and presentation was, and how much care they put into it. embarked on a whirlwind tour of popular ramen houses, I remember that they were giving me funny looks. The including Ramen Jiro and Kururi. “Heat also brings out the translator told me, ‘Ryan-san, they want you to eat right flavor more. The lower the temperature, the less flavor [the now,’” he recalls. “Of course, I burned my mouth. We’re not noodles] contain.” as adept as the Japanese in slurping.”
Two ramen houses—Ramen Daisho and Ramen Yushoken— BEHIND THE BROTH BOWL gave us an all-access pass to their kitchens. Gorge on some ramen-making secrets...and find out how to apply them in LEARN ALL THE KITCHEN SECRETS your own home, whether you’re making ramen or not
123 45 The broth is boiled Broth is boiled for Fresh noodles are Noodles have Staff are trained in bones half a day or more made in strict, subtle differences for at least a Apply It: Always keep a Apply It: When making dehumified in texture month to prepare jar of soup stock handy for any smooth sauce, stew or environments Apply It: You can’t go a bowl in minutes dishes like tinola. “It’s more soup, take your time to let Apply It: Humid kitchens wrong with Italian-style al Apply It: Streamline your flavorful than just using the flavors simmer in low can be fertile areas for dente. A good mark of process to cook faster. For plain water,” says Rachelle heat. Sauces get thicker, mold growth. Clean up authentic noodle is that it’s example, “use a pressure Santos, food editor at and flavors get richer. and air out your cooking “very firm,” says Atsushi cooker to make flavorful Yummy magazine. area regularly. Matsuura of Daisho. soups,” suggests Santos.
68 JUNE 2014 | facebook.com/menshealthphilippines “It’s easy to see why ramen has MH NUTRITION FEATURE captured the Filipino imagination. Filipinos really look for comfort food.” – KATHY MOLINA, the Philippine marketing manager of Hanamaruken
You stick your face close to the bowl, and World War II, it was called shina soba or chuuka collar dish, it became a sort of food mascot bring the noodles in between your lips. Good soba, which both mean Chinese noodles. as Japan reinvented itself into an industrial noodles bounce merrily as you suck them up. It was only after the war that ramen got its powerhouse. Regional variants soon appeared, To keep the rhythm flowing, it’s possible to name and transformed itself into a signature from the filling Hokkaido version in the north order kaedama, or a second serving of noodles. part of Japanese culture. “Ramen is a staple to the creamy Hakata (from Fukuoka) style in In minutes, you finish, and then you’re out the food in Japan,” declares Atsushi Matsuura, the the south. door, paying the cashier as you leave. Outside, Japanese-born ex-guitarist for Pinoy rock icon Staring at a ramen menu for the first time the line is still there, and only getting longer. The Dawn, and president of Daisho Global, can be disorienting, with all those multisyllabic which runs Ramen Daisho on Shaw Boulevard Japanese names. All the dizzying varieties, in Mandaluyong. In his opinion, the closest however, can be pared down to three basic How to Order Ramen equivalent of ramen in Filipino cuisine is the parts: the broth, the noodles, and the toppings. Ramen is pronounced with a long ‘a’—“raah- homely breakfast tapsilog. “It’s not lechon. Understanding these will help make ordering men”—and, in Japanese, usually spelled with It’s something that you can eat every day,” your next bowl a lot easier. katakana characters, which are mostly reserved Matsuura explains. Let’s start with the ramen broth. It can be for foreign loanwords like konbini (convenience With a hearty broth and an economical made from a stock of either chicken bones or store) or terebi (TV). This makes sense: Noodle mix of ingredients, ramen was suited to the pork bones, or, less commonly, fish and other soup is basically a Chinese import, and before lean postwar years, and as a solidly blue- ingredients. The majority of ramen houses
BALLIN’ BROTH NEW-SCHOOL RAMEN INCLUDES CREATIVE TOPPINGS, LIKE THE MINCED PORK ‘BLACK BALL’ ATOP THIS DISH
SCARED OF WHAT PEOPLE MIGHT THINK OF YOU? HINDI DAPAT GANUN, EH. YOU SHOULD BE WHO YOU ARE AND SHOW THAT TO THE WORLD”
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serve pork-bone soup, though some local is another twist in the usual ramen formula: ramen-ya use bones of black chicken from It’s inspired by Sichuan cuisine, and is spicier Chinatown in Binondo. After it’s cooked, the and heavier than your usual bowl. Then there broth falls into a wide-ranging spectrum, with are noodles named after the regional variants. asseri, or very light and thin, on one end, and Dozens exist, but there are three popular ones: kotteri, thick and flavorful, on the other. Hakata is a thick tonkotsu (the town of Hakata In addition, the stock is mixed with a did, in fact, originate that style); Kyoto, named A HEALTHIER RAMEN seasoned soup base to form a distinct flavor. after the old Japanese capital, is chicken-bone This flavor is usually what ends up being broth or torikotsu; and Sapporo is a rich red WITH THE RIGHT printed on the menu. There’s shio, an old-style miso ramen that is sometimes loaded with salt-flavored broth that’s a bit on the asseri sweet-corn kernels and butter. CHOICES, IT IS POSSIBLE side, and consequently no longer popular. Given the ironclad secrecy There’s shoyu, an old standby that’s made from regarding ingredients, plus a Japanese soy sauce. There’s miso, made from Taste Tests lack of scientific studies, it’s fermented soybean paste to form a pleasant, Ramen seems to break all the stereotypes difficult to make exact judgments on the healthiness homey soup. And there’s rich, thick, milk-white about Japanese cuisine. It’s hearty. It’s of ramen. But come on—you tonkotsu—pork-bone broth cooked so long swimming in oil. It’s messy to eat. Soba, know it’s not the healthiest that it’s classified as its own flavor. Over the ramen’s more traditional noodle cousin (it’s dish. That said, you can last decade, it has become the flavor du jour in never spelled in katakana), is lighter, fresher, streamline a typical tonkotsu ramen-ya from Tokyo to New York, and Manila and healthier in comparison. Never going to order to make for a more is no exception. be as pretty as a plate of sushi, ramen is food health-friendly bowl, without for students and salarymen (yes, salarymen; sacrificing taste or tradition it’s traditionally been a man’s D dish) and people waiting Pork bone broth “It’s a flavor that gets you for the first train after a contains bone marrow “More or less, that’s saturated fat,” night of drinking. hooked, and makes you says Dave Clark Sison, M.Sc., R.N.D., It’s easy to see why ramen nutrition clinic director and professor think about it even after has captured the Filipino at the Philippine Women’s University imagination. “Filipinos School of Nutrition in Manila. You you’ve left the place.” really look for comfort can reduce your intake of fatty broth –RYAN CRUZ, co-owner of Ramen Yushoken food,” says Kathy Molina, by trying out the tsukemen, or the Philippine marketing dipping-style ramen. Noodles are then added. You don’t just boil manager of Hanamaruken, a family-owned DRamen noodles are them in water, either. Proper ramen noodles, ramen-ya from Osaka that opened its first usually made from which are either thin and long or flat and international branch just last year in Trinoma, wheat flour curly, are boiled in kansui—water mixed with Quezon City. “You can never really go wrong “Mababa ang glycemic index sodium carbonate and potassium carbonate with a piping hot bowl. Basically, it’s like a drug ng ramen,” claims Sison. This is to form an alkaline solution. The alkaline acts you would get really addicted to.” good news, since low-GI foods are on the gluten to make the noodles stretchy and Umami, the savory fifth taste that can be preferred for health maintenance. slippery, while also turning them yellow and found in other comfort foods like oysters, Most ramen houses, however, import giving a distinctive flavor. cheese, beer, soy sauce, is key to ramen’s their noodles from Japan, and the Finally, toppings round out the dish. potent grip on our foodie tongues. “Umami freezing process may take away some of the nutrients. Opt for fresh-made Common ones include chopped green taste is elicited by the most common amino noodles instead. Only two ramen-ya onions, garlic, various seasonings, a sheet acid, L-glutamate, a cleavage product of all here make them: Mitsuyado of nori (seaweed), some shavings of menma proteins,” write Bernd Lindemann, Yoko Sei-Men in Makati and Ramen (fermented bamboo), aji tamago (marinated Ogiwara, and Yuzo Ninomiya in the Oxford Yushoken in Alabang. boiled egg with a very creamy yolk), wakame University Press’s online journal Chemical (a type of seaweed you’ll also find floating in Senses. It’s our go-to signal for protein- DA serving of miso miso soup), scallions, and a slice of chashu rich foods. is rich in sodium, as the (roasted pork belly, more commonly known Flavorings like MSG or dashi—heavily soybean is fermented under its Chinese name of char siu). New-age used as seasonings for ramen broth—activate in loads of salt A cup of miso typically contains ramen houses add unconventional toppings our umami taste buds, the Type II receptor 700 grams of sodium, or 35 percent of like cheese and spam. cells in our tongue. When tickled, these the Philippine recommended daily As we’ve mentioned, ramen in menus is cells become responsible for the release intake. If you can go for a more asseri usually classified in terms of flavor. You may of adenosine 5’-triphosphate or ATP, “the broth, ask the wait staff. Also, choose encounter a few other variants, however. key neurotransmitter” in the neurological healthier vegetable toppings. Tsukemen dates back to the ’50s, and the soup communication between taste buds and “These can provide micronutrients and noodles are served separately— you have gustatory nerves, according to a 2005 study in like vitamins, minerals, and antioxidants,” Sison says. to dip your noodles into the broth. Tantanmen the journal Science. The result? “The kind of
facebook.com/menshealthphilippines | JUNE 2014 71 THE MH KNOWLEDGE
ON THE HOUSE These ramen houses keep the artisanal chef spirit alive in Manila. Here are the chef’s
recommendations
HANAMARUKEN Where to Find It: 2/F Trinoma Mall, North Avenue cor. EDSA, Quezon City What to Get: The Signature Happiness Ramen (P480) Why It Stands Out: “We specialize in pork as a topping,” says Kathy Molina, Philippine marketing manager of Hanamaruken. “The Happiness Ramen has a soft-bone pork that’s very tender.”
RAMEN DAISHO Where to Find It: Unit 2, Sunshine Square, 312 Shaw Boulevard, Mandaluyong City What to Get: Miso Ramen (P300) “Our goal is pretty high. Why It Stands Out: Daisho offers We want to make ramen a chicken-bone ramen that’s as close as possible to the specs of a staple food of the Filipinos.” its Japanese chef, a master of the – ATSUSHI MATSUURA, president of Daisho Global, franchiser of Ramen Daisho Ukkokei style. “If you go to his restaurant in Japan, it’s going to be 99.99% the same as ours,” claims flavor that gets you hooked on something, parent company’s family-run tradition. owner Atsushi Matsuura. that makes you think about it even after Ramen Nagi, a decade-old franchise that RAMEN NAGI you’ve left the place,” Cruz attests. began in Shinjuku, Tokyo, and which aims Where to Find It: 5/F SM Aura, For Filipinos, ramen can occupy the taste- to put up six branches in Manila before Bonifacio Global City, and G/F, South bud niches that we reserve for foods like the year ends, offers specialty flavors like a Arcade, Mall of Asia, Pasay City sinigang and goto...but with a dash of the squid-ink ramen, as well as customization What to Get: Black King (P410) exotic, that tantalizing whiff of the foreign options. “You can change the thickness of Why It Stands Out: “The Black King and remote. Entrepreneurs, naturally, are the noodles, you can change the richness is actually made from calamari ink,” quick to capitalize. Artisanal ramen restos of the sauce, you can change the toppings,” says operations manager Rob Navida. “It’s a bit messy, especially if you’re duke it out for the high-end market as they demonstrates operations manager Rob wearing a white shirt.” compete with each other over authenticity, Navida, pointing to the checklist that every imported ingredients, expertise, or even Ramen Nagi customer is given. RAMEN YUSHOKEN entire franchises wholesale from Japan, “The industry is still in its infancy here, Where to Find It: Molito Lifestyle resulting in an ongoing Manila ramen so ramen is ramen,” comments Cruz of the Mall, Madrigal Avenue, Alabang, explosion that shows no signs of letting up. growing scene and its many players. “In Muntinlupa City Japan, if you were to talk to a ramen fanatic What to Get: Karai Tokusei Tsukemen (P390) and ask a very simple question—‘Where Why It Stands Out: “Tsukemen—or The Future of Ramen can I find the best ramen?’—it’s actually a dipping ramen—is a form invented by Competition is fierce. Yushoken banks complex question for them.” Shio ramen, Yamagishi-san, the ramen god, back on its ramen-god pedigree, handmade for example, would never be compared to in the 1950s,” explains Ryan Cruz, one noodles, and deep south location. miso ramen. “It’s like comparing red wine of the co-owners. “There’s a lot of Hanamaruken specializes in giant cuts to white wine,” Cruz continues. “They’re depth in the flavor of this one.” of braised pork as a ramen topping, and both wine, but they have very different has a cozy atmosphere in keeping with its inherent characteristics.”
72 JUNE 2014 | facebook.com/menshealthphilippines DIG IN WORD OF WARNING: RAMEN IS A MESSY JOY TO EAT
Cruz envisions a ramen street, similar to With a master chef in Japan, a franchised fish bouillabaisse. In the same way, there’s the one you’d find near Shinjuku Station, recipe, and imported ingredients, Matsuura’s room in every kind of palate for a simple where the top ramen-ya in Manila would all Ramen Daisho seems like it’s going the usual bowl of ramen. be beside each other, leaving lucky noodle gourmet route. But he’s got bigger plans for More than a sum of its ingredients, fans to pick their favorites. Matsuura, though, a ramen bowl. “Imagine our noodles, smaller however, ramen and other Japanese food is content to sit back and let the other ramen in [serving] size, maybe, but found in an SM should embody something more. At its best, houses battle it out. “Here in the Philippines, food court,” he muses. “If that happens, we’ve a steaming bowl of ramen takes on the you tend to make everything gourmet,” says done it. That’s the price range of the masa. qualities of its homeland. “[In] the food the Japanese national. “I’m not saying it’s That’s what they’ll look for. Our goal is pretty culture of Japan, at every price level, you wrong. But ramen is not fine dining. [Still], high. We want to make ramen a staple food have to really excel to survive,” Cruz points what’s popular here is all the gourmet stuff. of the Filipinos.” out. “It doesn’t matter whether it’s 5 dollars You can get [your ramen] into Makati, Taguig, It sounds crazy, but not far-fetched, or 10 dollars or 300 dollars per person—if you can sell it at a very expensive price, but given the melting pot that already makes you’re not good at what you do, you will get your costs will be higher, your overhead up the typical Philippine menu. Look at how weeded out for sure.” higher, and after a while, when people get the fast-food culture has transformed pizza For those Pinoy ramen houses that do tired of your food...” He waves his hand, and pasta, and consider how sinigang is survive the cut...well, those are the noodles leaving the sentence hanging. now made from both powdered mixes and worth lining up for. Don’t forget to slurp.
facebook.com/menshealthphilippines | JUNE 2014 73 MUSK SHE JUST LIKE LIKES IN THE AXE Philippines asked Filipino RADAR women about the qualities Events & Promotions MOVIES of their ideal man and two Check out facebook.com/menshealthphilippines for our promotion updates. Don’t just watch a movie; personalities came up: the be in one, with the country’s sweet, funny, and romantic first-ever 4D theatre brought guy-next-door who’s outgoing to you by Bonifacio High and the sophisticated, Street. Utilizing 4DX™ charming gentleman who technology. This immersive, oozes masculinity. These all-five-senses experience were the inspirations behind will have you watch movies the fragrance, AXE Dark and like never before. Participate Gold. Both scents boast of in the action onscreen, as bold and sophisticated tones the chairs heave up and that make them a cut above down, roll side-to-side, and the rest. Head to your local pitch backward and forward. supermarkets and see if Let a spray of mist, rain, these scents are for you. smoke and a gentle breeze recreate the atmosphere in the movie around you. Or listen as a helicopter hovers above you with the theatre’s front- and ceiling- mounted Dolby Atmos™ speakers. To experience the 4D revolution, visit the new Central Square Building at Bonifacio High Street. GET GET A KICK SHADED Run like a blur with the third generation of Sketchers GOrun series—the All roads led to SM North GOrun3. Like its predecessor, the GOrun3 is designed for speed with its The Block as Sprinto innovative M-Strike Technology, enabling an efficient run and fostring a barefoot recently unveiled their latest running experience while offering cushioning and impact protection for the eyewear collection. Sprinto feet—making the GOrun3 a compelling shoe not just for those who love to introduced MH cover run but also for people on the go. Skechers is available in leading sporting guy and Philippine Azkal goods, department and specialty athletic stores, as well as Skechers’ stores Phil Younghusband and nationwide. For more information, log onto www.skechers.com.ph or Facebook. America’s Next Top Model com/SkechersFitnessPhilippines. Allison Harvard as their newest brand ambassadors, both being symbols of can’t-go-wrong fashion and stylish athleticism. You know you can count on Sprinto for diversity as their styles are inspired by different fashion cultures from across the globe and offer a wide variety that caters to different personalities. For more information, visit www. sprintworld.com and www. facebook.com/sprintworld. URBAN RIDE The SMX Convention Center was abuzz last April as Honda Cars Philippines, Inc. launched the all-new Honda City. Its exterior is much sportier than its predecessor, thanks to its angular lines and sharp creases that accentuate the new ride’s tough stance. Inside, it has a spacious and comfortable cabin. The new city also sports full touch screen panel that controls the audio, keeps phones in sync, and serves as a rear view camera that can help you back up better when parking. For more information on this and Honda’s other vehicles, log on to www.hondaphil.com. Dark blue jeans are a must-have piece in a man’s wardrobe, but other colors like khaki, shades of blue, and black are just as versatile. They can be dressed up or down and be worn with almost any plain or printed PHOTOGRAPHS BY colored shirt. DIX PEREZ
MAKE UP BY (L-R) HENRY WEARS BLUE COLOR BLOCKING SEMI- RUEL PAPA FITTED T-SHIRT, P439.75, AND BRONZE COLORED SLIM HAIR BY TAPERED FIT OJ JEANS, NICOLE P899.75. BRIAN WEARS GRAY ZABARTE STRIPED SEMI-FITTED POLO SHIRT, P529.75, STYLED BY AND BLUE RAW DENIM AMADOR R. ORIGINAL SLIM FIT OJ M A DA MBA JEANS, P899.75. CHARLIE
WEARS GRAY PRINTED MODELS VINTAGE SLIM FIT T-SHIRT, CH A R LIE SUTCLIFFE, P399.75, AND BLACK RAW BR I A N W ILSON, DENIM SLIM TAPERED FIT OJ HENRY EDWARDS, AND MICHAEL JEANS, P899.75. MICHAEL McDONNELL OF WEARS BLUE AND ORANGE JUAN DIRECTION. STRIPED SEMI-FITTED POLO SHIRT, P499.75, AND GRAYISH BLUE COLORED SLIM TAPERED FIT OJ JEANS, P899.75. ALL BENCH/, GLORIETTA 2, SM MALL OF ASIA, AND TRINOMA. Proudly
BENCH/ Pinoy Bench/ is famous for their celebrity endorsers, television The Philippines can be proud commercials, and giant of our fashion brands that are billboards. Their first store opened in 1987 selling men’s up-to-date with global trends and T-shirts. Today they sell men’s style. The cast of TV5’s documentary- and ladies’ clothing, underwear, accessories, fragrances, and style reality show Juan Direction, try other lifestyle products in the on some significant brands that have Philippines, the United States, Middle East, and China. made an impact in the industry Above-the-knee shorts with interesting prints are back in style. Vertical stripes are the easiest to wear and have a slimming effect. Pair them with a button-down, long-or short-sleeve woven shirt for a dressier look.
(L-R) HENRY WEARS BLUE STRIPED LONG SLEEVE SHIRT, P1,199, RED STRIPED TAPERED FIT DRAWSTRING WALK SHORTS, P899, AND RED FLIP FLOPS, P159. CHARLIE WEARS GREEN COLOR BLOCKING SHORT SLEEVE SHIRT, P1,099, BLACK AND WHITE STRIPED REGULAR FIT WALK SHORTS, P899, AND BLACK AND GRAY FLIP FLOPS, P159. ALL PENSHOPPE, GLORIETTA 2, SM MALL OF ASIA, AND TRINOMA.
PENSHOPPE Penshoppe is a leading fashion brand that offers stylish casual wear for men and women. It first started in Cebu in 1986 and expanded to Metro Manila in 1991. Today, their presence can be felt with numerous stores and advertising campaigns with local 2 and international celebrity endorsers like British pop boy GRAY STRIPED CANVAS BELT, P299, band, One Direction. PENSHOPPE, GLORIETTA 2, SM MALL OF ASIA, AND TRINOMA.
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RED AND BLACK BRACELET, P129, PENSHOPPE, GLORIETTA 2, SM MALL OF ASIA, AND TRINOMA.
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BLUE BIKER CAP, P229, BLACK ID TAG NECKLACE, P169, PENSHOPPE, GLORIETTA 2, SM MALL PENSHOPPE, GLORIETTA 2, SM OF ASIA, AND TRINOMA. MALL OF ASIA, AND TRINOMA.
76 JUNE 2014 | facebook.com/menshealthphilippines GRAY “HERO RIZAL” T-SHIRT, P595, WHITE “RIZAL” T-SHIRT, P595, BLACK “HARI NG KALYE” T-SHIRT, P595, 5 TEAM MANILA, POWER PLANT MALL, 6 TEAM MANILA, POWER PLANT MALL, 7 TEAM MANILA, POWER PLANT MALL, SM MALL OF ASIA, AND TRINOMA. SM MALL OF ASIA, AND TRINOMA. SM MALL OF ASIA, AND TRINOMA.
BLUE “PILIPINAS” T-SHIRT, P595, BLACK “TEAM MANILA” T-SHIRT, P595, GRAY “PH” T-SHIRT, P595, TEAM 8 TEAM MANILA, POWER PLANT MALL, 9 TEAM MANILA, POWER PLANT MALL, 10 MANILA, POWER PLANT MALL, SM MALL OF ASIA, AND TRINOMA. SM MALL OF ASIA, AND TRINOMA. SM MALL OF ASIA, AND TRINOMA.
Express your Filipino pride with cool T-shirts and accessories. TEAMMANILA LIFESTYLE Team Manila was founded by Jowee Wear T-shirts in neutral colors Alviar and Mon Punzalan in 2005 and became popular for their T-shirt designs like black, white, gray, or navy that depicted distinctly Filipino culture, with simple prints and designs. heritage, and history in a modern and trendy way. Their signature emblem is 100 percent cotton T-shirts are the Philippine national hero, José Rizal, wearing sunglasses and is used in a lot the best because they feel of their collections. comfortable.
BLACK RIZAL PRINT SOCKS, P285, TEAM MANILA, BLACK “RIZAL RECTANGLE” PRINT BAG, RIZAL CAMOUFLAUGE PRINT POUCH, P295, POWER PLANT MALL, SM MALL OF ASIA, AND P495, TEAM MANILA, POWER TEAM MANILA, POWER PLANT MALL, 11 TRINOMA. BLUE PESO PRINT SOCKS, P285, TEAM 12 PLANT MALL, SM MALL OF ASIA, 13 SM MALL OF ASIA, AND TRINOMA. MANILA, POWER PLANT MALL, SM MALL OF ASIA, AND TRINOMA. AND TRINOMA.
facebook.com/menshealthphilippines | JUNE 2014 77 Invest in classic and simple designed accessories made from genuine leather. Remember to care for the leather by cleaning it and applying conditioners so they will look good and last for many years.
GRAY CROC EMBOSSED KEY FOB, P195, FINO, GLORIETTA 3, POWER PLANT 14 MALL, AND SM MALL OF ASIA.
BLACK CROC EMBOSSED LEATHER BUSINESS CHARCOAL GRAY CROC EMBOSSED LEATHER CARD HOLDER WITH ID, P995, FINO, GLORIETTA KEY HOLDER, P950, FINO, GLORIETTA 3, 15 3, POWER PLANT MALL, AND SM MALL 16 POWER PLANT MALL, AND SM MALL OF ASIA. OF ASIA. FINO LEATHERWARE Fino Leatherware makes fine quality leather merchandise like wallets, bags, and key holders. It has been in the business for 20 years and continues to produce classic designs handcrafted with real leather.
BLACK LEATHER BILLFOLD WALLET, BLACK PEBBLE LEATHER POUCH, P3,450, P1,995, FINO, GLORIETTA 3, POWER PLANT FINO, GLORIETTA 3, POWER PLANT MALL, 17 MALL, AND SM MALL OF ASIA. 18 AND SM MALL OF ASIA.
BLACK PEBBLE LEATHER COURIER BAG, 19 P7,950, FINO, GLORIETTA 3, POWER BROWN PEBBLE LEATHER ENVELOPE, PLANT MALL, AND SM MALL OF ASIA. 20 P5,450, FINO, GLORIETTA 3, POWER PLANT MALL, AND SM MALL OF ASIA.
78 JUNE 2014 | facebook.com/menshealthphilippines Proper fit is very important when buying a suit. Slim jackets with sharp and defined shoulders, slim sleeves, and a tapered waist worn with matching slim fit pants flatters most body types because they will make you look trim.
BRIAN WEARS BLACK SKINNY FIT ONE-BUTTON JACKET, P5,695, WITH MATCHING SLIM PANTS, P2,295, MERGER, GLORIETTA 3, TRINOMA, AND T&M SHOP, SM MEGAMALL. DARK GRAY SLIM FIT LONG SLEEVE DRESS SHIRT, P1,295, AND BLACK AND GRAY STRIPE SLIM NECKTIE, P595, TIE LINE, GLORIETTA 5, GREENBELT 1, AND SHANGRI-LA PLAZA.
MERGER & TIE LINE Merger and Tie Line are the go-to brands when it comes to formal and business wear. Their contemporary suits and dress shirts flatter and fit Filipino men. They also offer a selection of neckties, cufflinks, tie bars, bags, and leather shoes to complete your look.
facebook.com/menshealthphilippines | JUNE 2014 79 FOLDED & HUNG Folded & Hung Freshen up your usual casual wear opened their first store in 1998 and wtih multicolored stripe shirts. since then it has Balance the bright colors by pairing grown to become one of the leading Filipino them with neutrals like white and fashion brands. F&H light shades of brown. Slip on some offers value for money hip, stylish, comfortable suede shoes and you’re and fashionably all set. designed apparel and accessories for men and women. (L-R) MICHAEL WEARS RED AND BLUE STRIPED T-SHIRT, P599, MOCHA COLORED JEANS SHORTS, P899, AND BLACK AND BROWN CANVAS TOTE BAG, P1,199, FOLDED & HUNG, GLORIETTA 1, SM MALL OF ASIA, AND TRINOMA. BRIAN WEARS NAVY STRIPED T-SHIRT, P599, AND WHITE SLIM FIT JEANS SHORTS, P899, FOLDED & HUNG, GLORIETTA 1, SM MALL OF ASIA, AND TRINOMA. MICHAEL WEARS DARK BROWN SUEDE RINGO LOAFERS, P3,499, KARTEL AT TRAFFIC, POWER PLANT MALL, SHANGRI-LA PLAZA, AND TRINOMA. BRIAN WEARS BLUE SUEDE WRIGHT BOAT SHOES, P3,499, KARTEL AT TRAFFIC, POWER PLANT MALL, SHANGRI-LA PLAZA, AND TRINOMA.
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BLACK LEATHER CARDIFF WING TIP SHOES, P3,499, FRANK AT TRAFFIC, POWER PLANT MALL, SHANGRI-LA PLAZA, AND TRINOMA.
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BLUE AND GRAY SUEDE POWERS MOCCASIN SHOES, P3,799, KARTEL AT TRAFFIC, POWER PLANT MALL, SHANGRI-LA PLAZA, AND TRINOMA.
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GRAY SUEDE HILL DESERT BOOTS, P3,799, KARTEL AT TRAFFIC, POWER PLANT MALL, SHANGRI-LA PLAZA, AND TRINOMA.
TRAFFIC FOOTWEAR Traffic was born in 1999 and part of the Celine Group of Companies. Traffic has a wide selection of fashionable and classic casual and formal shoes for men. Their quality shoes are up-to-date with the latest styles and trends, made using genuine leather, and affordable.
80 JUNE 2014 | facebook.com/menshealthphilippines When dressing up in layers, remember to keep things simple and neat. Start with a basic khaki slim fit pants and combine it with a checkered long sleeve shirt over plain T-shirt. Complete the look with a classy bag, belt, and bracelet.
COCO REPUBLIC BLUE V-NECK T-SHIRT, P299.75, BALENO BLUE CHECKERED SLIM FIT DRESS SHIRT, P699.75, VIRTUAL PLUS KHAKI SLIM FIT JEANS, P699.75, AND SALVATORE MANN BLACK AND GRAY BAG, P999.75. ALL AT THE SM STORE, SM MALL OF ASIA, SM MEGAMALL, AND SM CITY NORTH EDSA.
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BLUE CANVAS SMALL BAG, BLACK AND GRAY STRIPE CANVAS BELT, P599.75, MSENSE AT 27 P179.75, MSENSE AT THE SM STORE, SM THE SM STORE, SM MALL MALL OF ASIA, SM MEGAMALL, AND SM OF ASIA, SM MEGAMALL, CITY NORTH EDSA. AND SM CITY NORTH EDSA.
BLACK FLORAL PRINTED CAP, P299.75, MSENSE AT THE SM STORE, SM MALL OF ASIA, SM 28 MEGAMALL, AND SM CITY NORTH EDSA.
BLACK MIX SCARF, P279.75, MSENSE AT 25 THE SM STORE, SM MALL OF ASIA, SM MEGAMALL, AND SM CITY NORTH EDSA.
BLUE, WHITE, AND BLACK BRAIDED LIGHT BROWN TOBY 2 LOAFERS, P799.75, BRACELET, P79.75, MSENSE AT THE 29 MILANOS THE SM STORE, SM MALL OF ASIA, 26 SM STORE, SM MALL OF ASIA, SM MEGAMALL, AND SM CITY NORTH EDSA. SM MEGAMALL, AND SM CITY NORTH EDSA.
THE SM STORE In 1958 the first Shoemart DARK BROWN LEATHER SLIP-ON SHOES, Store opened in Manila 30 P2,499.75, SALVATORE MANN AT THE SM selling good quality shoes, STORE, SM MALL OF ASIA, SM MEGAMALL, and in 1975 SM Makati AND SM CITY NORTH EDSA. became the first full-line department store selling wears, shoes, accessories, and house wares. Today, The SM Store is the biggest department store that’s in the forefront of offering customers practically everything they need at affordable prices. BROWN RUSSEL SNEAKERS, P995.75, MILANOS 31 AT THE SM STORE, SM MALL OF ASIA, SM MEGAMALL, AND SM CITY NORTH EDSA.
facebook.com/menshealthphilippines | JUNE 2014 81
YOUR EDGE—IN EVERYTHING! EDITED BY WAYNE JOSEPH TULIO
“YOUR UNHEALTHY HABITS CAN DAMAGE YOUR RETINA FOR THE LONG HAUL.”
Fade into Darkness “Smoking can make you go blind.” Wait—what? We list the chilling ways in which you put your eyesight at risk
BY LIO MANGUBAT
SOMETHING GOING HORRIBLY WRONG WITH YOUR EYES IN S THE MIDDLE OF THE ocean is no one’s idea of a good time. That’s exactly what happened to businessman Imel Hollero when he went on vacation in Batangas three years ago. “Nag-jet-ski ako nun,” he narrates. “Then, after a few hours, napansin ko na there were black lines sa vision ko. Parang mga vertical bands.” At the time, he was just 26 years old. When people make the connection between blindness and lifestyle, they usually pass on that ancient chestnut about reading in the dark. Contrary to everything your lola said, it won’t make you go blind. “Madaling mapagod ang mata mo kung hindi tama ang ilaw,” concedes Albert Mamaril, M.D., F.P.A.O., Retina Section Head at St. Luke’s Medical Center Global City, “pero di ka naman magkakaroon ng sakit ng mata.” While we certainly don’t advocate reading by candlelight (who do you think you are, Rizal?), the wrong lifestyle choices may cause problems to your vision. Your retina is particularly sensitive. “It’s a thin, light-sensitive layer of tissue and blood vessels located at the rear of the eye,” explains Pearl Tamesis-Villalon, M.D., an associate professor at the University of the Philippines College of Medicine and one of the country’s leading ophthalmologists. “[If the eye is] like a camera, the retina is the film.” You may not know it, but some of your unhealthy habits can damage your retina for the long haul. The experts give the top three risk factors you should address before your vision gets blurry.
facebook.com/menshealthphilippines | JUNE 2014 83 AMD 84 JUNE2014 on youreffects vision from badretina—go to worse, corresponding with your of part central macula—the your makes AMD ko, he lalabolangtalaga [angpaninginko],” diabetes whenhewas 11years old.“Yung naiisip as asurprisetoHollero whowas diagnosedwith world,” declares Dr. Mamaril.Itcertainly came leading causeofterminalblindnessinthe “A lot ofpeopledon’t know thatdiabetes isthe keep tabsony The BadHabit:You don’t quit thesticks. ophthalmologists believe thatit’s best tojust effectonmice. With thislink, AMD-forming and secondhandsmokedemonstrate thesame pollution (whichalsocontainshydroquinone) the disease.Even worse, thestudy foundthat symptoms of“wet” AMD, an advanced stageof University learnedthatnicotine amplifiesthe study, thesame research group from Duke are symptoms ofearly-stage AMD. Inanearlier develop thedepositsandretinal thickeningthat component oftar)andother oxidants help it works. Itseemsthathydroquinone (amajor conducted onmicecouldgive usaclueonhow 2006 DukeUniversity Medical Centerstudy smoking more thandoublestheriskofAMD. A have tosmoke,” says Dr. Villalon. “That’s amodifiableriskfactor, andyou don’t smoking canupyour chancesofgetting AMD. Sometimes itcaneven behereditary. But black spot inthemiddleofeverything you see. usually meansthelossofcentralvision:abig receptors inthehumanbody. Degeneration fovea, whichhasthehighest densityoflight wethe HDimages seebecauseitcontainsthe shaped yellow spot neartheretina, generates degeneration (AMD).Themacula,anoval- experts callthisage-relatedmacular bound togetworse Scientifically, withage. If there’s onethingthat’s certain,your visionis chain smoker. The BadHabit:You’re a sugar levels. NORMAL can degenerate Through thepower ofPhotoshop,we show you y ways allthescary SEE CHANGE Published reports have confirmedthat Advantage DISTORTED DISTORTED | CENTRAL CENTRAL
VISION facebook.com/menshealthphilippines our blood-
CENTRAL CENTRAL | BLURRY VISION
Health CENTRAL CENTRAL BLINDED BLINDED VISION thicker lensesonyour specs. Asasystemic glasses] willjust gohigher.” na ganun.In-expect says. “Diko in total blindness total into transform can buildup gradual the and vesselsBlood and form deposits on your eyes, Diabetic Retinopathy BLURRED VISION But theeffectsare abitmore drastic than unhealthy habits you avoid certain not belike thisif Your view need FUTURE? A BLURRY -expect DISTORTED LINES LINES DISTORTED EDEMAS FORM HAPPEN WHEN ko langna na biglangmagkaka-lines our vision our vision FLOATERS AND SCOTOMA WITH RETINAL BLEEDING (BLIND SPOTS) COME my grade[in my forceps, picks, micro-scissors, and other vitrectomy, asurgicalprocedure where various treatment that Hollero hadtoundergowas isthecurrent goldstandard.Lucentis to suppress neovascularization, ofwhich ranibizumab, adrugthat’s injectedintotheeye blindness.” Treatment usually involves Ophthalmologists canonly minimizetheriskof cautions Dr. Mamaril.“You have torealize that. and treatment began. “There’s nocure,” able tohave hiseyes checkedtheweek after, distortions inHollero’s vision.Luckily, hewas bleeding.” called neovascular vessels—that are prone to continues, “you develop new bloodvessels— membrane. “Inthelaterstages,” Dr. Mamaril little blood-filledballoonsalongyour ocular your retina, aswell asblockedbloodvessels and retinopathy—causes swelling in andleakage Dr. Mamaril.Thisdamage—known asdiabetic diabetes thearteriesineyes,” damages notes your eyes may not bespared. “Specifically, disease, diabetes affectsatonoforgans, and Aside from injections ofLucentis, onedrastic It’s thisbleedingthatbegan causing
Photographs by (main) GETTY IMAGES, COMPASS IMAGES Advantage | Health instruments are poked into your ocular jelly. “You have a lot of membranes that are forming EYEING THE GRID in the surface of your retina,” says Dr. Mamaril, “so you do membrane peeling, because that’s The Amsler Grid is a quick diagnostic test to check if there’s anything wrong where most of the abnormal blood vessels with your vision. Take it by following the directions are.” It’s an expensive procedure, but thankfully, Hollero’s eye problems stabilized afterward, and he has since returned to his old active lifestyle. “But you really have to control your blood sugar,” he warns. Apart from that, “ you also need to control your triglycerides, cholesterol, and hypertension,” adds Dr. Mamaril.
The Bad Habit: You don’t eat enough of the good stuff. Diet and exercise can help prevent diabetes, which in turn can help prevent diabetic retinopathy. But studies have also shown that a particular set of substances can directly combat eye degeneration. And no, we’re not just talking about vitamin A. “The AREDS—Age-Related Eye Disease Study—has to do with vitamins and preventing macular degeneration,” says Dr. Mamaril. “It decreases the risk by 25 percent, but they use a certain proportion of vitamins, specifically antioxidants, to achieve that.” What is this “certain proportion” of vitamins? As detailed by the US National Eye Institute, it’s 500 milligrams of vitamin C; 400 international units of vitamin E; 15 milligrams of beta-carotene (often labeled as equivalent to 25,000 international units of vitamin A); 80 milligrams of zinc as zinc oxide; and 2 milligrams of copper as cupric oxide. The high concentrations of these elements 1 2 3 4 5 make it impossible to get these eye-disease fighters in any place except in pill form, but the US National Eye Institute suggests that green, WEAR YOUR COVER ONE WITHOUT REPEAT WITH IF THERE ANY leafy vegetables have similar AMD-warding GLASSES, IF EYE AND LOOK TAKING YOUR THE OTHER ODDITIES IN THE ANY, AND STRAIGHT AT EYE OFF THE GRID, SEE YOUR effects. “Studies have also found that omega-3 is EYE. POSITION THIS THE CENTER DOT, NOTE IF OPHTHALMOLOGIST very helpful in minimizing your risk,” adds Dr. PAGE DOT WITH ANY LINES ON IMMEDIATELY. Mamaril. So, load up on veggies and fish, and— AROUND 7 YOUR THE GRID ARE because lola is still always right—quit reading INCHES AWAY UNCOVERED WAVY, BLURRED, this magazine in the dark. FROM YOU. EYE. OR DARK.
at St. Luke’s Medical 1 BLINK MORE. 2 TAKE A STEP BACK. WILL Center. “It doesn’t harm “The normal blinking rate, I would A 2011 study from Optometry and your eye—it will not induce say, is 20 to 24 times per minute,” Vision Science confirmed that, when STARING AT A disease or destroy any claims Albert Mamaril, M.D., F.P.A.O. people use smartphones, they do structure. I don’t think there and the Section Head of Retina at indeed put it closer to their eyes COMPUTER OR are any evidence that all St. Luke’s Medical Center Global than they would analog reading these gadgets will harm City. Staring at a screen, he says, materials. Participants in the study MOBILE SCREEN ALL the retina.” However, it can can entrance you the point that would hold a newspaper or book cause dry eye and eye you start blinking more slowly, 16 inches away from the eyes, but DAY RUIN MY EYES? strain, an irritating and at 17 times a minute or lower, participants would hold a smart- secondary condition that’s your eyes can dry up. Replenish phone as close as seven inches “That’s a very common familiar with anyone with your protective veil of tears by away. Study authors blame it on the question,” acknowledges a white-collar job. Here’s a consciously blinking more often— small screen and fonts, and advise Ruben Lim Bon Siong, M.D. pair of tips on how to or, you know, remembering the One increasing the font size on your and head of the Eye Institute avoid it Who Got Away. phone so you don’t need to stick it right into your face.
facebook.com/menshealthphilippines | JUNE 2014 85 86 JUNE2014 Cheats Why She Advantage the stories offour women whostepped out. Recognize anyone? To understand thatitch,we went to the sources.Theseare There’s rarely just onereasonbehindaw | BY JASON PFEIFER facebook.com/menshealthphilippines
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Couples oman’s decisiontostray. telling himforyearshow miserableshe now hisex-wife. Sheunderstoodbutnot hisanger surprise—she’d been mistakes withyourbetter tokeepthesparksgoing half. asked fourcheaters totelltheirstories soyoucanlearnfromtheirpartners’ relationship, youcanstopastray. herfromgoing Areyouuptothetask?We because she’llfindwhatshefeelsshe’s lacking. cheating.” Ifsomeoneelse showers herwiththeirs, thenshemaystray Psychology inPasig City. For women,“attention isoftenareasonfor reason,” says Kay Bunagan,M.A.,a counseling psychologist atBetter Steps [those who’ve beencheatedon]don’t wanttoadmitthattheyknow the missing thepoint.“There’s alwaysareasonwhy peoplecheatbutsomeof W The good news,The good says Bunagan, isthatifyouputintheworkyour Men oftenclaimthehighgroundwhentheirpartnerscheat,butthat’s his heart,andthatthiscameoutofnowhere,” says Eileen,who’s him hewas WHEN SAM* DISCOVERED THAT HIS WIFEHADCHEATED ON enraged. “He enraged. kept saying Iruinedhisworldandbroke was, buthe’d just brushitoff. her from straying relationship tokeep Pay attentiontoyour BLIND SPOTS CHECK YOUR
Photograph by CARLOS NUNEZ Advantage | Couples
JESSICA, 28 EILEEN, 34 JAMIE, 27 SHEILA, 31 “I felt stupid and alone.” “I was always wrong.” “He was always working.” “I felt cheap.” My boyfriend used to act like I was Sam and I met in the city, but when We needed to talk. “I have some I adore Johnny—he’s funny, caring, fascinating. But after a while, he’d we got married, he wanted to buy a time around 9 PM on Sunday,” a great dresser. But there are barely ask how my day went. He place that’s not in a busy area. At Steve said. This was exactly the downsides: His place is a dump. He even stopped wanting sex. One first it sounded exciting—the two problem—he was a workaholic. I’d works at a retail store. He’s a night, while he was home working, of us shacked up, christening every end up in bed alone every night. stoner. And he refuses to grow up: I put on see-through lingerie—I room. But the fun wore off fast, and And when we were together, we’d He got married young, separated, needed him to want me. He waved Sam just wanted to stay home. If I only talk shop—we worked in the and now says he’s enjoying his me off—he had e-mails to write. made plans, he’d guilt me—saying I same field—which made us sound second childhood. We click well, A few months later, my mom was overspending. I was trapped. like two bored colleagues. Think I and the sex is great. So I’m torn. went into the hospital. I was crying Three years went by like this. wanted to have sex after that? Then there’s Brad. We met at a on the couch, but instead of coming Online forums became my social One night, while Steve was at the mutual friend’s party, started over to hug me, he said, “It’s in life. That’s how I met Andy. E-mails office, I met some friends at a bar texting, and meet up while Johnny God’s hands.” Maybe that was true, turned into flirty Gchats. One day, and started talking to Justin, who is at work. He’s a little boring, but but it wasn’t comforting. he flat-out asked if I was unhappy didn’t care about work—his or he’s in law school and acts like an So I left and went to visit my in my marriage. Then he invited mine. I was shocked by what a adult. Once, after a few drinks, he mom. My ex heard I was in town me to his house. I said no but kept turn-on it was. My friends left, but touched my face and said, “This was and called me. He was patient and flirting. Finally, one night I told my I stayed behind. Soon, Justin and I wonderful. You’re so intelligent.” I caring—basic stuff that my current husband I was going to visit my were drunkenly making out. It just nearly melted. When he invited me boyfriend just wouldn’t give me. brother, and I went to Andy’s. felt so good to be desired. to his place a few days later, I We talked for hours, moving closer It felt like living someone else’s I slept over at his place that simply said yes. on the couch, eventually holding life. Andy opened the door and night. The next morning, as we I hurried inside, hoping not to be hands, and soon we were back in said, “I’m glad you came.” Total walked down the street, he tried to spotted. Brad, it turns out, really my old bedroom together. The sex cliché. We walked to his living hold my hand. I freaked out and likes rough sex, which I didn’t see really wasn’t good. It felt like room and sat down. I had no idea pulled away. I was worried that coming. We actually only fooled watching a rerun on TV. But in the what to do; I hadn’t had a booty call we’d run into people I knew, but around. He bit me a few times, and moment, at least, it reminded me since college. We made awkward I also couldn’t wait to escape. when I said, “Ouch!” he just laughed of what it was like to have a chitchat until he finally just leaned That’s when I realized I needed to and bit me again. boyfriend who cared about me. in and kissed me. My whole body escape my boyfriend too. So now here’s the past month of And that felt good. felt awakened. We ripped each I didn’t regret it afterward, and I other’s clothes off and had sex on still don’t. For me—and for most his couch. I drove home feeling women, I think—sex is really tied quite giddy. “WE MADE AWKWARD CHITCHAT UNTIL up with emotional connection. I The next day, by e-mail, I HE LEANED IN AND KISSED ME. MY wasn’t getting it from my dumped years of pent-up needs on BODY FELT AWAKENED. WE RIPPED EACH boyfriend, but for that night, at Andy: I wanted to see him, date least, I found it with my ex. Then I him, leave my husband for him. In OTHER’S CLOTHES OFF.” traveled back home, and fell into a turn, Andy disappeared—he didn’t spiral of deceit: My hiding innocent want any of that. A few months Weeks later, I tried to break up my life: Johnny, feels like my lunches turned into hiding flirty later my husband found out. I was with Steve. He brushed me off; he teenage summer fling. Brad, who text messages with guys. I never mostly just relieved. We separated. had work to do. When it finally has no idea of Johnny, is my adult actually cheated again, but I always I moved back to the city. We talk happened, I’m not sure if he was affair. I wish I could combine them wanted to. After a few months, I sometimes, but he still doesn’t surprised or just relieved. But now into a fun-loving, career-focused realized that meant it was time to accept any of the blame. I’m done he can do what he loves full-time. guy. Instead, I feel this is going to break up. So I moved out. trying to convince him. I’m still looking for more. end badly. It’s just a matter of how.
`WATCH FOR Boredom. “Passion ebbs `WATCH FOR Petty disputes. `WATCH FOR Failure to unplug. `WATCH FOR Feeling too cozy. as once-exciting things become “Women with dominant partners When you can’t give your partner Ambitious and confident men are routine,” says Dylan Selterman, Ph. D., tend to feel that their voice isn’t the attention and time and she has more attractive than men who avoid a psychology professor at the being heard,” Bunagan says. “If to compete with your boss and challenges, Selterman says. University of Maryland. “Lack of someone comes along who’s less your constantly ringing phone, it’s Likewise, women may drift away novelty is strongly linked to critical and listens to her, it could in a way, a form of cheating, says from men who have no drive. dissatisfaction.” lead to cheating.” Bunagan. And if she starts getting it `PULL HER BACK Make a small `PULL HER BACK As often as you can, `PULL HER BACK Recognize when from someone else, you’re in change—like a new diet—but give take the initiative to try new things she has a point. “Evaluate whether trouble, buddy. her the credit. Then create a list of that can expand your relationship, what you’re arguing about is worth `PULL HER BACK Spend quality time goals, share them with her, and says Selterman. “Novel experiences, the negativity. If it’s not then with her. It doesn’t have to be long. enlist her help in achieving them. such as concerts or cooking maybe you can just let some things “For women, sex is tied with “Being invested in your success will classes—whatever may interest go,” Bunagan says. “You don’t emotion, if she feels emotionally make her burst with pride when you both—will trigger excitement always need to have the last word.” fulfilled, then there’s no reason for you succeed,” Selterman says. and help resolidify your bond.” her to stray,” says Bunagan.
*Names and identifying details have been changed. pregnant.”My first day incollegewas just amonthaway, andallthatwas runningthrough my head 88 JUNE2014 I Advantage Growing Up So This Is wasn’t exactly ecstatic toread thewords, “Babe,I’m delayed two weeks. Icouldbe mychange life.Themessagewas from my then-girlfriend,andbeingan18-year-old kid,I IT WAS AHOT SUMMERDA | facebook.com/menshealthphilippines
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Man to Y IN 2004WHENIGOTY IN A text messagethatwould forever the occasion make you riseto fatherhood will challenges of ready ornot,the Whether you’re MAN UP what truly countsistheway youstep uptothechallenges makes you100percentreadyforfatherhood.Whenitcomestothatjourney, There arethingsyoucanplanandpreparefor, butthere’s nothingthat BY EMANTINIOAS TOLD TO LAMARROQUE my life.Aftermy classes, Iwould visitmy periods I’ve ever hadtohandleatthatpoint in and anexpectant fatherwas oneofthetoughest would start schoola year aftergiving birth. and unfortunately, herparents decidedshe girlfriend andIhadnochoicebutto comply, would comeaftercollegegraduation.My an agreement hadbeenreached: Marriage to chimeinmy two cents. By theevening’s end, was alsopowerless todoanything, even ifonly I was responsible forthewholesituation, butI some seriousmanninguptodo—andfast. There experienced aprivate momentofclarity: Ihad old-rich clan. it was goingtobetoughgainingthetrust ofan family ofmodest financialstanding, andIknew of proving myself aheadofme.I’m from a fixed, piercing gazes, itseemedIhadalifetime kuyas, andheroldersister. Judging bytheir the respect ofmy girlfriend’s parents, hertwo stepped foot intheirhome,Iknew Ihadtoearn wasn’t ourfirst meeting, butthesecondwe house todeliver thenews toherfolks. This welled andIstarted sobbing. instantly empathizedwithmy parents. My eyes into thetiniest pieces. At thisrealization, I whatever hedoes—even ifitbreaks your heart have toaccept your childforwhoheisand parenthood: Whether you likeitornot, you moment, Ireceived my first lessonin nagkakaganyan angnanaymo.” Andinthat to say: “Intindihin monalangbakit couple ofdays. speak tome,heroneandonly son,forthenext of it,shehadalmost lost hervoice. Shewouldn’t hysterics where whatIhadexpected. By theend pants” lecture. She’s theemotional type,soher too young andyou should’ve kept itinyour stricken mother gave mealongandloud“you’re school clearly wasn’t oneofthem.My panic- high hopesforme.Beingadadrightoutof consistent honorstudent, sotheynaturally had that Iwas soontobecomeafather. Iwas a proved Iwas positively mistaken. week laterandtookapregnancy test, theresult and Ihadgotten intimate.Whenwe met upa technique inthebookeachtimemy girlfriend positive Ihadperformedevery birth-control Iwaswas, “How couldthisbehappening?” Adjusting tothe lifeofacollegefreshman While thegrownups didmost ofthetalking,I The following day, we went tomy girlfriend’s A manoffew words, my fatherhadonly this I’ll never forgetthenightItoldmy parents
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studied Business Management, while she took girlfriend at her place. I studied every chance I up Culinary Studies. Third lesson in fatherhood got to make sure I could make the trips, but (and this is in hindsight): A responsible father— given my limited resources and the logistical or partner, for that matter—doesn’t check out of difficulties (she lived in Alabang; my home was the relationship no matter how difficult things in Quezon City), 3 to 4 times a week was the may be. You can’t allow yourself get off the hook best I could do. It was my way of showing her that easily. I was fortunate to have such good and her family that I had no intention of being a examples in our parents. slacker of a dad. It took a while, but they When it came to the gastusin up to the eventually warmed up to me. delivery of the baby, our folks covered the costs. During this period came my second lesson in Even then, I had to be more skillful at being fatherhood: Being a father is a 24/7 balancing thrifty. When I started working, our beautiful act. If you have personal goals, you go for them Ysabel had just turned four and my girlfriend with the understanding that your family should and I were newly married. I was driven to be a always be at the center of your plans. You have father who could provide a roof above their to be conscientious with your decision-making, heads and food on their plates, so while most because at the end of the day, you can’t think guys my age were relishing the joys of being about yourself alone. financially independent, I didn’t have the same My regular visits, despite being a challenge, luxury. My paycheck was allotted to things that did help me and my girlfriend to foster a were more important than gimiks, getaways, stronger bond. After all, we were young and we and the latest branded kicks. But it was all needed to get to know each other really well if worth it. we wanted to share a for-richer-and-poorer Fourth lesson: You can’t regret anything. You lifetime together. I learned firsthand what being have to push forward. Because in the bigger a supportive partner is all about, from never picture, you have to set an example to your kid missing a doctor’s appointment to satisfying her that you can always solve a problem as long as unusual craving combo of fast-food you have the willingness to do so. I’m proud this cheeseburger and tinapa. We knew we loved has rubbed off on my daughter. She can be each other, but it was a love that needed extra moody and hardheaded, but she deals with nurturing. What’s more, we knew we had our situations like a real trooper. work cut out for us. Ten years have passed and I’m still learning. I Of course, there were times when arguments don’t think the learning process should stop. and tampuhan couldn’t be avoided. Dealing Honestly, I worry that my kid would make the with a hormonal pregnant lady can be a same choices as my wife and I. But what good handful—it’s far worse than tiptoeing around a does that do me? With all I’ve been through, I girl with PMS. But by establishing solid and don’t take anything for granted and I always open communication lines early on, my keep that in mind as a father. I’m grateful for all girlfriend and I decoded what pushed each my experiences because they’ve taught me to be other’s buttons and learned how to straighten resilient even at the face of the roughest out the kinks in our relationship. adversities of life. I believe that’s key to running This bond drove us to finish our degrees. I a family and being the best father you can be. BY THE NUMBERS An estimate of what the first stage of parenting will cost you P3,000+++ P1,000 Cost of 3D ultra-sound Average weekly cost of formula milk. Like you need any more reason to P2,200+ go breastfeeding. Average mid-range hospital room cost per day. You’ll usually P39,000+ occupy the room Average mid-range P65,000+ between 2 to 3 days, delivery room charge. depending on the P350+ Projected total doctors’ recovery rate and if there fees from OB-GYN, are any complications Weekly cost of new-born anesthesiologist, and found disposable diapers pediatrician 90 JUNE2014 and dodge thebad. and dodge need tobeinformed,” clarifiesSison.We examine five populardiets tohelpyou pickoutthegood to boost your daily meals. “There’s noharmintakingaguideline from anexisting diet, butyou certain typesoffood.Somethese diets, however, dopromote soundpracticesthatyou canuse exercise. For themost part,they alsoimposesmallquantitiesandrestrict theconsumption of Philippine Women’s University SchoolofNutritionin Manila. red flags,” warns Dave ClarkSison, M.Sc.,R.N.D., nutritionclinicdirector andprofessor atthe of themare usually toogoodto betrue.“All faddiets have alimitation,andtheirclaims[canbe] rigidity ofthesefadscanmakeyou thinktheywillbeeffective withinashortperiodoftime,most W Indeed, alot of these miraclemealplansplay upguaranteesofrapidweight losseven without help you eatbetter from fad dietscan Good principles MIXING ITUP Advantage (while suckinginthatgutasyou slouchinfront ofyour computer).Buteven thoughthe “ WHEN ANOLDFRIENDYOU HAVEN’T SEENINSOME TIMEHASTHE Tumataba ka,” you mightbecompelledtotrawl theInternet forquickandeasydiets | facebook.com/menshealthphilippines
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Nutrition the Fad Good from Taking the Can populardietsteachyouanythingaboutgoodnutrition? BY INGRIDABIGAIL M.VILLAFUERTE balls totellyou, continue tolookand feelgood.” lifestyle tomaintainahealthierbody, sothey Centre Philippines. “Clients are taughtthe M.D., medicaldirector ofCohen’s Lifestyle addressed scientifically,” Bandola, claimsAngel “The hormonalbalancecausingweight gain is not bethesame asanother person’s Cohen. through itspersonalization—your Cohenwill investment. Itsets itselfapartfrom other diets cohenlifestyle.com.ph) refers toitasan meal plan—even itswebsite (www. Cohen isknown forbeingthat uber-expensive
Cohen Diet
Photographs by (main) GETTY IMAGES, COMPASS IMAGES Advantage | Nutrition
CAVEMAN STAPLE Paleo advocates a good dose of red meat
LIKE THE GREEK Fish is king for Spartan eating
Sison points out. Even if you aren’t paying the big bucks for a Cohen Diet, you can crib this style by getting into the mindset that a healthy lifestyle requires other kinds of investment—time, energy, and effort. Make the most out of it by sticking to your plans to achieve your goal.
Mediterranean Diet If you’ve always wanted to be as fit and chiseled as a Spartan, maybe you ought to eat like the Greeks. Their diet, along with those of other Mediterranean countries, is rich in plant-based food, with olive oil as the star of the spread (use it as you would butter). Herbs and spices take the place of salt, while for protein, fish is king; red meat and processed food are minimally consumed. Aside from being lean and rich in flavor, the Mediterranean Diet is good for your ticker. A Spanish study published in The New England Journal of Medicine found that adopting this diet lowers the incidence of heart attack and stroke even among those considered to have major risk factors like obesity, high cholesterol finally get chiseled like a Spartan, opting for the levels, smoking, and family history of heart good kind of fat will help you immensely. “If disease. This probably explains why the ancient your goal is weight loss, stick to unsaturated fats Spartans had great cardio in the battlefield. found in olive oil and fish,” advises Sison. “These Be warned: It’s a strict lifestyle that can be a Yet despite its sound principles, the are staples in the Mediterranean Diet, and take major downer for people who find pleasure in Mediterranean Diet still falls under the fad up a bigger chunk of their food pyramid eating. “There’s no rice, pasta, or bread; no pork, category. “Fad diets advocate a specific type of compared to ours.” no alcohol—nothing that’s not in the plan,” ingredient, [and] in this case, it’s the use of shares Bia Famularcano, an advertising unsaturated fat,” explains Sison. If you’re a executive who is currently on this program. meat lover, you’ll also have to make the major Paleo Diet Because your diet is tailored to your blood adjustment of switching from your beloved “Eat like a caveman.” That’s precisely the chemistry, deviation or “cheat days” that will set steaks and burgers to much leaner fish options. mantra behind the Paleo Diet, which mimics back your gains are prohibited. `WHAT YOU CANTTAKE AWAAY: The Mediterranean the meals of our hunter-gatherer ancestors. It’s `WHAT YOU CAN TAKE AWAAY: The success of the Diet can teach you a lot about good fats and carbs. a meal plan rich in nuts, meat, fish, and Cohen Diet depends on an ironclad commitment You’ll learn to eat more vegetables, and the use of vegetables. According to Loren Cordain, Ph.D., to the program. “You’ve already invested so much herbs and spices will add a different flavor toy our author of The Paleo Diet Revised Edition, our money in it, so you will really follow the program,” meals. And if you’re looking to shed that gut and bodies are originally designed to eat food close
facebook.com/menshealthphilippines | JUNE 2014 91 Advantage | Nutrition to its natural state, and Paleo is the way to do Arthur Agatston, M.D., a cardiologist and just that. author of The South Beach Diet Superchargedd, While it sounds simple, however, it often believes that following this diet’s rulebook is calls for the difficult task of a complete pantry more about sustaining a healthy lifestyle over NOTONE SIZE FITS ALL overhaul. “For people whose daily nutrition the long haul. depends on fast food, canned goods, and But before South Beach can become a Much like your clothes, your diet processed goods, taking these foods out of their lifestyle, it starts with a drastic diet modification needs to be tailored to meet your regular diet can feel like a restriction,” concedes characterized by three phases. The official personal requirements Genevieve Gabionza of Paleo Manila, a Paleo website (www.southbeachdiet.com) described Diet meal-delivery service. It doesn’t help that a the first phase as being “designed to stabilize bag of chips is easier to find than a place that your blood-sugar levels and eliminate cravings sells organic produce. for sugary foods and refined starches.” This is supposedly the secret to rapid weight loss. WHAT YOU CAN TAKE AWAAY: What you can learn ` During the second phase, healthier versions from the Paleo Diet is to choose to eat food that is of previously banned fare are reintroduced into as fresh, simple, and organic as possible. There’s your diet, and the focus shifts to reaching a also the focus on quality ingredients rather than desired weight. By the final stage, you should on calorie counting. “Three hundred calories of already have turned away from your evil ways fast food does not have the same effect as 300 and can now be trusted to make healthy choices calories of quality vegetables and meat,” that can help maintain your weight. Gabionza notes. “So, limiting your daily food But it’s easy to fall off the wagon at any point intake to, let’s say, 1,500 calories, without in the process because you’re depriving yourself watching the kind and quality of food you eat, of what most people consider as comfort food. won’t necessarily mean you’ll lose weight, Rapid weight loss is also far from harmless. especially in the long run.” “There are implications if you drop down your weight too fast. You can form gallstones [and] your body’s metabolism will change,” South Beach Diet warns Sison.
It might sound like a vacation spot, but South `WHAT YOU CAN TAKE AWAAY: Slowly easing off Beach is a meal plan that aims to eventually let processed carbs can do you a lot of good. Abby It’s easy to be swayed by a fad diet or its your sweet tooth go on a permanent holiday. Asistio, a South Beach Diet advocate, says cutting principles. But before diving right in, you down on rice, carbs, bread, and sweet drinks has must first understand what your specific helped changed her eating habits: “After some ERASE AND needs are. “One misconception when REWIND time, my cravings for [them] lessened. I it comes to dieting is that what works Eventually, South transitioned from eating fast food and processed for others will also work for you,” says Beach dieters get food to becoming a person that loves vegetables nutrition professor Dave Clark Sison, to eat sweets albeit in small and protein.” M.Sc., R.N.D. Prior to trying any of the quantities aforementioned diets, it’s best to get assessed by a nutritionist. “Each person’s profile is different. That’s why assessment Vegan Diet by a professional is key and each person Vegans are the alpha males of the vegetarian should have an individualized diet,” species. That’s because going vegan is as Sison continues. “If you have a specific hardcore as you can get. While other objective—is it to lose fat or gain muscle or vegetarians eat certain animal byproducts, achieve a certain physique?—the dietician vegans won’t consume any—including protein will prescribe certain guidelines for you to staples like eggs and dairy. Their meals basically follow [in order] to achieve that objective.” consist of fruits, vegetables, whole-grain products, nuts, and legumes. “I always have tofu, soya or any nut milk, and beans stocked in my necessary supplements for it “can generally pantry,” says practitioner Laarni de Lusong. result in problems in nerve function and muscle Because vegans shun pretty much what contraction,” Sison stresses. everyone else eats, it’s not easy for them to dine out. “It’s all well and fine when I eat alone or `WHAT YOU CAN TAKE AWAAY: The biggest tip from bring food to work, but it’s different in a social vegans is something your mom has always told situation,” agrees de Lusong. “I sometimes feel you: Eat more fruits and vegetables, which have that I am a hassle for other people who have to “micronutrients like vitamins and minerals, and adjust to my diet choices. So I have to these work together with macronutrients like compromise sometimes, but not all the time.” proteins, carbohydrates, and fats to produce Aside from having to do a lot of meal energy,” Sison says. More important, you get to prepping, you must guard yourself against consume a wider variety of fruits and veggies. vitamin B12 deficiency, too, should you decide “There’s no single source for all the nutrients [you to go vegan. Vitamin B12 can only be obtained need],” explains Sison. “You need to get your from animal sources, and not taking the nutrients from various sources.” WWE generations before.WWE generations choke ontheirkidbrother muchliketheywere mimickingthepiledriver move from the has proven itselfsoeffective intheoctagonthat everyone was practicingthe rear naked I you tobecalm attempts canteach Escaping submission EFFECT THE CHILLING (Gentle) War of The Art Advantage art ofjiujitsucametoprominence just astheUFC was risinginpopularity. BJJ PRACTITIONERS TO ‘DUKE IT’S UNDERSTANDABLE FOR PEOPLE TO EXPECT BRAZILIANJIUJITSU (BJJ)
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Photographs by GETTY IMAGES Advantage | Mind wasn’t as clear to me then basketball as I did when I as it is now, but the was in my 20s. (Not that I appreciation for the was ever explosive, mind intricacies of movements you). But jiujitsu affords COMBAT-TESTED TACTICS OF CALM in a fight was immediately anyone to wield his body, Whether you’re competing in a sport or prepping for that dreaded work presentation, you can benefit from how Brazilian jiujitsu practitioners prepare there. no matter the size, against for battle Something also clicked any opponent—even inside me. It was the self- someone larger than you. Brazilian jiujitsu is unique in that in many ways, it’s a contradiction of terms. It’s realization that occurs BJJ is certainly not for the called the “gentle art,” yet it has some of the most brutal of submissions. Spar when you subject yourself faint of heart. My ears will sessions can be an all-out war, yet those with the calmest nerves are usually the to an adversary. It was very never look the same, there ones who win. much like what Tyler will be constant pain in my Coach Ros Rosete of FIST Gym is a blue belt in Brazilian jiujitsu under the Durden said in the movie elbows, and my neck will Fabricio banner. He weighs in on how BJJ can calm the nerves: “Staying calm, Fight Club: “How much always feel strained. But on and off the mats, requires the right perception and mindset. Training in BJJ on can you possibly know the payoff in BJJ is a regular basis helps you develop this in the sense that you are always faced with various situations, mostly unexpected, that require the proper reaction.” about yourself if you’ve tremendous, for as long as He shares these three simple ways you can map out your own game plan to never been in a fight?” your remain patient. staying calm. Two years on, I am still That, basically, is the practicing BJJ. I am told it virtue in jiujitsu: patience. Form # 1: Establish Routines takes a minimum of five In order for your “A week prior to the competition, I plan out my meal,” says Rosete. “Regardless years to rise up the ranks. opponent to win, he has to if I’m cutting weight or not, having the feeling of eating healthy stuff gives me It was disheartening at get himself in a better some sort of ‘placebo effect’ that I’m strong and fit.” Rosete also sets aside his first, until you realize the position. You wait for him gear that he will be using for the competition. “I like the thought of having my whole gamut of to move, and in this gear on standby, as if it’s set aside for the upcoming battle,” he explains. “I have my gear packed two days prior to the competition.” You can certainly use this information you have to movement, you tactic when prepping for a race or a huge work presentation. take in before you can counterattack. It is a war ‘improvise’ on your moves. of attrition. And it is Form #2: Visualization So far, I have competed in perfect for a guy like me Steeling your mind involves some positive mental reinforcement. “I do lots and three events over the past who isn’t going anywhere. lots of mental preparation,” shares Rosete. “I visualize my game plan and run two years (won in one), Not with these 40-year- through it mentally several times. I don’t listen to music just like most of the BJJ and I have learned valuable old knees. guys. It’s more distracting. I do mental exercises instead.” Your move: Start each lessons each time. The joy I can definitely go on a day right by visualizing what you want to achieve over the next 24 hours. It will I experience whenever I long-term journey with give you a mental image of how to go about your tasks. successfully execute the jiujitsu, even seeing it exact movements I have through until I earn my Form # 3: Relax, Forget Everything mapped out in my mind is black belt. It may seem This may seem silly, especially coming after visualization. But spending your unlike any other. like I’m just lying there on energy overthinking scenarios that have yet to happen can zap you. “I would stay I am in my early 40s, the mat with my away from anything that has martial arts in it,” states Rosete. “Like when and I have accepted that I opponent. But of course, I watching movies, I would usually watch some romcoms! Maybe something that has Reese Witherspoon in it!” will never be as explosive am simply waiting for his going to the rim in playing next move.
IT’S IN THE TERMS If you do decide to take on Brazilian jiujitsu, prepare to be overwhelmed with information. There’s no pussyfooting around it; you will be processing a substantial amount of knowledge. Here are some terminologies you will need to know—they can even make you appreciate the ground game of an MMA fight better
GUARD SWEEP the triangle, and the PASS In BJJ, a guard is when A sweep is simply omoplata. A pass is achieved whenever you limit your opponent’s reversing your opponent’s you successfully avoid getting movement when he is on top position from dominant TAPPING on your opponent’s guard of you, with your legs acting to vulnerable. This means One of the most (legs) from the top, and you as barriers. A closed guard turning him on his back important things you either mount or control your is when you lock your legs from his top position. should know when opponent from the side of his on your opponent’s body. learning jiujitsu is to tap body. An open guard is when you SUBMISSIONS out whenever you are unlock your legs to move These are achieved submitted. Tap early to SHRIMP for a possible sweep or by putting pressure prevent injury. Yummy. But in BJJ, a shrimp submission. A half-guard on vulnerable joints in is when you scoot out of a is when you’re able to lock your opponent’s body. MOUNT vulnerable position (such as your legs to just one of your Examples include the rear This simply means getting your opponent mounting you) opponent’s. naked choke, the armbar, on top of your opponent. through proper hip movement.
94 JUNE 2014 | facebook.com/menshealthphilippines
THIS MONTH
BE A MONSTER DEFENDER NO FOUL FOWL PICK UP THE CHECK TEACH SPOT TO PLAY DEAD BOOST YOUR BRAINSTORM DEGREASE WITH OIL ERASE A BLACK EYE PICK FLOWERS SHE’LL LOVE RIDE THE JUNE BUG
The Smart Steps to Shed Flab The Biggest Loser: Pinoy Edition head trainer Jim Saret, M.S.A.T., C.A.P.T., shares the strategic way to lose weight
1. START IN THE KITCHEN. “People who want to lose weight assume that they have to exercise more, but you actually lose weight by watching what you eat,” Saret says. Nutrition, he adds, accounts for 60 to 70 percent of a proper weight-loss program. “But if you combine both diet and exercise, you will get results faster. Kung puro diet ka, papayat ka nga pero ang hina mo naman. It’s always a mix of both.”
2. SET REALISTIC DEADLINES. Saret believes that setting time-based weight-loss goals is more effective. “Maybe aim for two pounds a week. Or if you want to divide that even more, your goal should be to not gain a pound per day,” he advises. Weighing yourself every day also helps keep your eating ways in check. “If you see you’ve gained, maybe you overate. Without catching yourself kasi, that one pound can become two pounds tomorrow, or three the next day,” he points out.
3. STEP UP. If you stick to your weight-loss plan, you’ll notice significant results in the first few weeks. But Saret says not to expect the same losses every week. “The human body is 70 to 80 percent water. When you start with a weight-loss program, the first thing the body dumps is water, so you lose a lot of weight at the start,” he explains. Then the process slows down until the body finds a safe set point. His bust-plateaus prescription: Work out harder and diet more. “Do it consistently so masisira ang set point ng body mo.”
facebook.com/menshealthphilippines | JUNE 2014 95 How to Do Everything Better!
Be a Monster Defender RIDE THE JUNE BUG Let NBA Legend and shot-blocking ace Dikembe Mutombo walk you through the intricacies of playing D So what if summer is over? It doesn’t mean the drive to make this year one for the books ends as well. Look to this dates to make your June another kick- ass month
ROYAL BEAT We the Kings: Live in Manila June 7 Skydome, SM City North EDSA We the Kings are back in the country to serve up their fans some pop-punk goodness. Who the hell are they? Think a lighter version of Simple Plan with tastier hooks. But before you dismiss these guys, try acquainting yourself with their music via their hit “Say You Like Me.” Sure, it’s about how boy confesses to girl he’s in love with her, but there’s a groovy reggae-alternative blend to the song. Somewhere Somehow, the group’s latest album, offers more tunes with interesting flavors.
SANDMAN’S AT IT AGAIN Blended June 11 Adam Sandler’s decision- making process in choosing his comedic projects has been rather questionable of late (Grown Ups 2, Jack and Jill come to mind), but for his third team-up with Drew Barrymore, we can feel confident that the tandem will click onscreen again. Take your date to see this plot unfold: After a terrible blind date, single parents Jim (Sandler) and Lauren (Barrymore) agree never to see each other again. But their paths later cross at a high-end African resort during a 1-week family retreat they’ve signed up for separately. Let’s hope the Sandman delivers the goods this time around.
BANG AS HARD AS YOU CAN Stomp June 17 to 22 Cultural Center of the Philippines Tanghalang Nicanor Earn Your Reputation Play Mind Games Abelardo Don’t be afraid to get a little physical when putting Once your opponent knows he can’t easily score Looking to experience yourself between your opponent and the basket. when you’re in front of him, you can use intimidation music and dance in a Mutombo says it’s important to play tough defense tactics to amp up your D. Keep him off-balance with completely different way? Then Stomp will have and be able to prevent your man from scoring. “You your best game face and enough room to bait him have to have good timing and you have to block so your feet tapping, your head bopping, and your to shoot within your range. “One thing I learned from mind blowing within the first few minutes of the many shots. You have to start breaking records,” he Bill Russell is that a great shot blocker is not the one performances. It’s a high-energy percussive urges. Every time you’re on D, make sure the guy who goes out there and blocks 10 shots. It’s the guy symphony, featuring dance numbers backed you’re guarding knows he’s not going to have an who comes in and changes the shot before it’s even easy time. Just remember to be within the bounds taken,” Mutombo shares. “To bring the fear to your by beats created using garbage-can lids, of the rules. opponents where they will [think], ‘I better not go brooms, basketballs, and other unconventional there’ will make you a great shot blocker.” instruments. You’ve got a week to get your groove on.
96 JUNE 2014 | facebook.com/menshealthphilippines ILLUSTRATIONS BY (MUTOMBO) LUCIANO RAMIREZ How to Do Everything Better! Pick Up The Check
Sometimes you’re obligated to pay— like when you extended the initial invitation—and other times you’re just being a gentleman. In either case, the more discreet you are about your act of generosity, the classier you’ll look, says Dianne Gottsman, author of A Guide to Social and Business Etiqutte. If you can quietly hand your credit card to the host or server when you first enter the restaurant, do it. If you miss your chance, wait until the server delivers the check, reach for it casually, and slip your card without stopping the conversation. Don’t worry about looking it over for errors—you can take a copy and do that later. If your guest offers to chip in, wave him or her off once, but if he or she presses further, accept. “Don’t let it become a tug-of-war. That’s what makes it uncomfortable,” says Gottsman. -LILA BATIS
No Foul Fowl And that’s exactly what Chef Brando Santos of Global Academy wishes every kitchen would have. Take note of his tips on choosing chicken
1 2 3 Stay fresh. Inspect skin color. Check its parts closely. There’s a reason you should forgo frozen chicken The stock’s apperance would tell you a lot its Naturally, quality diminishes when the chicken’s and pick its fresh counterpart. “Yung frozen na condition, that’s why you have to be very meticulous. parts are not in good shape. Look at the joints for manok, hindi mo alam kung gaano na siya katagal “It should be intact, tight, and dapat walang off- bruises because for the chicken to be a good buy, doon sa freezer, while yung fresh naka-vacuum color,” notes Santos. If you notice any off-white or “dapat walang tear masyado,” explains Santos. You pack naman,” says Santos. “Saka minsan sa mga off-yellow shades on the chicken’s skin, forget about should also get used to smelling raw chicken if you frozen chicken, may makikita kang mga stock na the purchase. And if the chicken’s skin feels slimy, want fresh picks. Suck it up, the smell isn’t that bad. may greenish parts na.” look for a better option.
ILLUSTRATIONS BY LUCIANO RAMIREZ facebook.com/menshealthphilippines | JUNE 2014 97 How to Do Everything Better!
What’s Ruining Your Morning Cup?
1/TAP WATER The chlorine in tap water can form some less-than-savory compounds in your coffee, says Tracy Hamilton, Ph.D., a chemist at the University of Alabama at Birmingham. But you don’t need to use bottled water: A faucet filter can remove the chemical, Hamilton says. 2/PAPER FILTERS If you use a paper filter instead of the metal kind, you’ll lose the coffee oils and fine particles that give your brew body, says Hamilton. (Note: Stick with paper if you have heart concerns, however. The coffee oils cafestol and kahweol are structurally similar to cholesterol and can raise LDL, according to a study from Singapore.) FIX A FLOOR SQUEAK No need to tiptoe around the situation: Sprinkle talcum or foot powder between the floor boards and work into the cracks with a cloth or brush. Squeaks happen when boards rub against one another or against a nail. The powder will help lubricate and silence those boards. (You might need to do this a few times.) Teach Spot to Play Dead Any dog can sit on command and proffer a paw. But will your best friend take an imaginary bullet for you? Teach any canine to do exactly that with this method from veterinarian and animal behavior- ist Sophia Yin, D.V.M., author of Perfect Puppy in 7 Days. (Bonus: Train your kitty to keel over using the exact same steps!)
TRADE THE TREATS For incentives, use normal dog food, not snacks (and not human food!). Dog treats are typically high in calories and should not make up more than 10 percent of a dog’s diet. MOVE IN SLOW-MO First, instruct the hound to lie down and stay. Then slowly move a small handful of kibble behind his head so he shifts his weight onto his side. Reward him and then gradually move your hand with the food farther back; when he tips onto his side, immediately pull your treat hand away from him and back to your body. If he shifts his weight or stands up, he gets no kibble. PAUSE FOR EFFECT Once your dog is calmly resting on his side, feed him as his head rests on the floor. Little by little, prolong the time between rewards by pulling your treat hand away from him between treats. Work up to an interval of 10 seconds. READY, AIM... After a few rounds of training, your dog should 5-SECOND TIP: DEGREASE...WITH OIL! start lying on his side whenever he wants a snack. When he’s SOAP AND WATER SUCK AT CLEANING MOTOR OIL AND OIL- about to go down, point and say, “Bang!” After repeating the BASED PAINTS FROM YOUR HANDS. SO TURN TO YOUR KITCHEN routine over a few days, try it using the command to see if CABINET. VEGETABLE OIL HELPS REMOVE THESE SUBSTANCES BETTER THAN H20 DOES. JUST DAB A TABLESPOON OR TWO ON he’ll play dead on cue. A PAPER TOWEL, RUB TO BREAK UP THE GRIME, AND FINISH WITH SOAP AND WATER.
98 JUNE 2014 | facebook.com/menshealthphilippines ILLUSTRATIONS BY (SPOT) PAUL BLOW ; (OIL) LUCIANO RAMIREZ How to Do Everything Better!
Erase a Black Eye Control swelling, promote healing, and appear like less of an animal with this plan from Gary Dorshimer, M.D. As head team physician for the NHL’s Philadelphia Flyers, this doc has treated his share of shiners.
A. COOL IT! Apply a cold compress to slow bloodflow and curb swelling. Grab a bag of cold (not frozen) peas or a cold, damp washcloth. Hold the compress to your eye for five minutes, break for 20 minutes, and repeat until swelling stops. Use the compress for a 5-minute session three or four times a day. B. POP THE CAP For pain relief in pill form, stick to acetaminophen (Tylenol available at Mercury Drugstore,). Avoid anti-inflammatories, such as aspirin or ibuprofen, for the first 24 hours. They could thin your blood, resulting in more swelling. C. PUT GRAVITY TO WORK The black and blue happens because fluid doesn’t drain properly. Put an extra pillow under your head at night. The elevation eases swelling and prevents blood from pooling around your eye socket. D. TURN UP THE HEAT After 48 hours, switch to a warm, moist compress. Heat increases circulation, drawing white blood cells to the site to help repair tissue. Apply the compress, 10 minutes at a time, as often as you want. E. PUT YOUR FINGER ON IT Massage around the bruise— very gently—with your fingertips. This can reduce swelling by draining fluid and increasing circulation.
PUT YOUR SPARE TIRE Do Your Part: Find Make Room for Rope Yourself Turn Your Muscles Bonus: Make a TO WORK Recycled Rubber Your Anchor into Things into Mush Tire That Tires You Zach Even-Esh, owner of Under- Ask your mechanic for In the center of the tire Run the rope through Warm up with lunges For an even tougher ground Strength an old pickup truck tire. tread, drill a hole that’s the eye bolt’s hole and and short jogs. Then do tow, use a utility knife to in Edison, New He’ll likely have tread- slightly smaller than tie it with a bowline. five 30-yard, all-out trim an inch or two off Jersey, and Jason bare rubber he’ll unload the bolt. Insert the eye (The free What Knot to sprints, resting one the entire diameter of Hartman, C.S.C.S., cheap or free. Then buy bolt into the hole from Do app for iOS shows minute between each. the upper sidewall to a strength and nylon rope (15 feet) and the outside of the tire; how.) Tie another Afterward, power walk widen the opening of conditioning coach an eye bolt (big enough then secure it from the bowline at the rope’s 30 yards forward and the tire. Then set a with the U.S. Army to run the rope through) tire’s interior, using the other end, and wrap it then backward five 45-pound weight plate Special Forces, with its corresponding washer and nut. Make around your waist. times, resting one inside the tire. explain how you nut and washer. sure the bolt is snug. Position the rope tail minute after Commence grunting. can build your own behind you. each round. sprinting sled.
ILLUSTRATIONS BY (BEAR, SPARE TIRE) PAUL BLOW facebook.com/menshealthphilippines | JUNE 2014 99
KEEPING YOUR FITNESS IN CHECK EDITED BY WAYNE JOSEPH TULIO
RUN AT LIGHT SPEED Here’s another reason to not skip leg-day. Treadmill tests conducted at the California State University-Fullerton reveal that excess muscle can slow you down. Having too much upper body mass is like wearing a backpack. “It doesn’t help propel you forward,” says researcher Lee E. Brown, Ed.D., C.S.C.S. Do lower body lifts, such as three sets of five heavy barbell squats. “They’ll strengthen your legs but won’t add mass to your upper body,” says Brown. ON THE BOARD 102 TOTAL BODY ASSAULT A THREE-EXERCISE ROUTINE THAT SCULPTS YOUR BODY AND ELIMINATES EXCUSES 103 STAY SPRINGY GEAR TO HELP YOUR LEGS STAY LOOSE FOR THE LONG RUN OR HEAVY LIFTING 101 13 SUPER STRENGTH SECRETS SIMPLE TWEAKS TO YOUR LIFTING ROUTINE THAT CAN MAKE YOU STRONGER FASTER
facebook.com/menshealthphilippines | JUNE 2014 101 06.14
KEEPING YOUR FITNESS IN CHECK
SUPERSETS FORGAINS SUPER GAINS IGNITE YOUR FAT BURNERS AND MUSCLE UP AT EVERY ANGLE WITH THIS TIME EFFICIENT WORKOUT BY WAYNE JOSEPH TULIO PHOTOGRAPH BY MIGS CASTRO
It’s a universal rule of workouts: Build more muscle and you’ll burn more fat. Busy schedules, however, can complicate things and prevent you from targeting the muscle groups you need. That’s where doing supersets can help you. “You do more work in less time kasi you’re doing two different exercises in a single set,” says Justin Hernandez, a personal trainer at Sky High Fitness Gym in Marikina. The routine Hernandez plotted for us this month makes use of antagonistic supersets. Basically, you’ll do a push movement for one muscle group, followed by a pulling exercise of an opposing muscle group. Aside from a more balanced workout, you’ll also tax your muscles more and torch fat because of the combination of moves, rest intervals, and rep range. And since you’ll be using the heaviest weight you can lift for 10 to 15 reps for each superset, you’ll be saying hello to a more muscular you in 30 days. Grooming by VIDA NOIN-JAUCIAN, Model: SAM ADJANI of Mercator Modelling Agency SUPERSETS FOR SUPER GAINS SUPER FOR SUPERSETS starting position. position. starting tothe back go then Pause floor. tothe aparallel thighs your until knees your back naturally arched, push your hips back and lower yourself by bending holdingStand a pair of dumbbells ab ` desired number of reps. straightening your Keep arms. your core engaged until you finish the by head your above weight the Press body. toyour close elbows your with shoulders your above dumbbells of apair holding Stand ` repeat. and yourself Lower toes. and up Pushyourself until yourforward. body weight rests only on your palms pointing fingers level, shoulder at palms your with floor the on down face Lie ` SUPERSET 3 SUPERSET 2 SUPERSET 1 Dumbbell Squats Dumbbell ShoulderPress Push-ups
A AB A ove your shoulders. Keeping your your Keeping ove your shoulders. B B body untilbody your arms are and straight, repeat. your lower then momentarily, Pause bar. the above is chin your until can behind moving you. your Without lower body, pull yourself as high as you with yourshoulder-width arms apart, completely straight. Cross your feet Hang from bar a using pull-up an overhand grip that’s just beyond ` position. Keepposition. your back naturally arched throughout the move. starting tothe up back torso your raise you as tightly glutes your squeeze your hips until your torso is almost parallel to the floor. Pause, then your core changing and the without bend in your at bend knees, forward and your apart thighs knees slightly bent.Brace your with feet hip-width holdingStand a pair of dumbbells an with overhand grip in front of your ` then go back to the starting position. position. starting tothe back go then Pause, blades. shoulder your in asqueeze feel you until up dumbbells other. Keeping your chest out and you back naturally arched, pull the the dumbbells hang in front of your at Bend forward your slightly bending waist, your apart. knees and letting holdingStand a dumbbell in each hand with your feet shoulder-width ` Pull-ups Dumbbell Straight Leg Deadlift Dumbbell Bent-Over Row A A A thighs your with palms facing each B B B DIRECTIONS Perform each superset by doing one exercise after the other for 10 to 15 reps using the heaviest you can lift for the rep range. Rest 45 seconds, then do 1 to 2 more sets before moving to the next superset. Do this workout three times a week for four weeks. 06.14
SUPERSET 4
A A
B B
`Sit-ups `Lying Back-Extensions Lie on a mat with your knees bent and your feet flat on the floor anchored Begin by lying on your stomach with your hands at the back of your on a pair of dumbbells. Place your hand behind your head. Pull your upper head and your legs stretched straight back. Your back should be slightly body up by lifting your shoulders off the floor until your elbows are close to arched and your head slightly lifted with your eyes facing the floor. your knees, then go back to the starting position. Raise your upper body up for 3 to 5 counts, then go back to the starting position. That’s one rep.
SUPERSET 5
ABAB
`Dumbbell Bicep Curls `Standing Tricep Kickbacks Stand holding a pair of dumbbells in front of you with an underhand grip. Stand with feet shoulder-width apart and hold a dumbbell in each hand. Without moving your upper arms, bend your elbows and curl the Bend forward at waist, slightly bending knees, and have the dumbbells dumbbells as close to your shoulders as you can. Pause, then lower the on your sides, just above your thighs with your arms at a 90-degree weights back to the starting position. angle. Straighten your arms out to your back until your feel the stretch on your triceps. Remember to brace your core and keep your back straight throughout the move. THE NO-EXCUSES MUSCLE MULTIPLIER PRESSED FOR TIME? DO THIS QUICK, TOTAL-BODY BLAST ON DAYS YOU’D CIRCUIT OTHERWISE HAVE TO SKIP THE GYM
PRESS AND IMPRESS This workout will chisel your body in less time
1 Dumbbell Pressing Ladder Set an adjustable bench so its backrest is vertical. Then grab a pair of dumbbells and take a seat, holding the weights just outside your shoulders, palms in. Press the dumbbells straight up over your shoulders and lower them. Do 10 reps. Each circuit, use slightly heavier weights and adjust the backrest a bit lower. For your final circuit, the bench should be flat.
2 Kneeling Dumbbell Single-Arm Elbows-Out Supported Row Hold a dumbbell in your right hand and place your left hand and left knee on a flat bench. Your torso should be parallel to the floor. Row the weight to the side of your chest, flaring your elbow away from your body. Do 10 reps, switch sides, and repeat. Illustrations by +ISM by Illustrations
HOW TO DO IT 18 MINUTES Perform the exercises as a circuit, moving from one to 3 Dumbbell Goblet Reverse Lunge the next without rest. Hold a dumbbell vertically in front of your chest,
Once you’ve completed all cupping the upper head with both hands. Step back SALACUSE; MATTHEW three, rest two minutes. with your left leg, bend both knees, and slowly lower Do five circuits total. your body until your thigh is almost parallel to the floor. Pause, and push yourself back up. Do 10 reps and repeat, stepping back with your right leg. Photograph by Photograph
102 JUNE 2014 | facebook.com/menshealthphilippines THE DAY AFTER LEG DAY TOOLS LIVE TO WALK ANOTHER DAY WITH ESSENTIAL GEAR THAT WILL GET YOU THROUGH A GRUELING RUN OR LOWER BODY GYM SESSION BY WAYNE JOSEPH TULIO
`A. NEWTON ENERGYNR Newton’s Action/Reaction technology has strategic pods placed on the shoe’s forefoot, which help you consistently land on your forefoot or mid-foot with each stride, lessening the impact on your feet as you log more kilometers. The pair is lightweight at just over a quarter of a kilo, and with funky colors to choose from, you D B can easily wear them in the mall as well. (P7,295)
`B. CWX ENDURANCE GENERATOR COMPRESSION TIGHTS These tights can help you run or bike longer, thanks to a support web that uses Kinesiology taping technology—decreasing the stress in the leg muscles that are usually taxed by endurance sports. The yellow and green stitching in its design also helps you look like a superhero. Superpowers, though, are not included. (Price available upon request)
C `C. SPENCO TOTAL SUPPORT ORIGINAL INSOLES Embedded in this insole are positioning pods with varying degrees of hardness for your heel, arch, and forefoot, which help absorb the impact on your feet from intense physical activity. It also helps prevent over- pronation, a common problem that causes foot, leg, and back pain. (P1,274)
`D. CEP COMPRESSION RECOVERY SOCKS Made with graduated medi compression technology, wearing these can help increase blood circulation to your calves and ankles right when you need it the most. Keeping the socks on after a workout A session can also lead to accelerated muscle regeneration—allowing you to train minus the pain the next day. (P2,775)
*All items are available at Toby’s and RUNNR stores.
Deep Squats Single Leg Deadlift Walking Lunges
PREP YOUR LEGS Stand with your feet Stand with your feet hip- Stand with your feet hip-width The right kind of warm-up to survive lower-body rigors hip-width apart. width apart with your arms apart with your hands on your Keeping your back raised to your sides. Bend waist. Perform a lunge by stepping Ditch the static stretching you learned back in high school. naturally arched, at your waist and lift your left your right leg forward and bending According to Justin Hernandez, a personal trainer at Sky High Fitness Gym in Marikina, this sort of pre-workout routine push your hips back leg back until your torso and both your knees until your left knee doesn’t properly activate your muscles for movement. Instead, and lower yourself by left thigh are parallel to the is close to the floor. Maintain an bending your knees floor. Slowly go back to the upright torso throughout the move. do a more dynamic warm-up, which activates your muscles and CASTRO MIGS
readies them for the impending impact. He suggests these going as low as you starting position and do the Stand back up and do the same three exercises that you can do before you run or lift for your can. Squeeze your movement again, this time on your left side. Alternately lunge legs. Do 10 reps of each move. glutes to return to the raising your right leg back. with both legs until you do 10 reps
starting position. That’s a rep. for each. by Photograph
103 JUNE 2014 | facebook.com/menshealthphilippines BOOST YOUR BODY THE RIGHT SUPPLEMENT CAN HELP YOU TRAIN HARDER TO GET CLOSER FUEL TO YOUR FITNESS GOALS BY WAYNE JOSEPH TULIO
WEIGHT-LOSS
Green Tea Extract
How it works: A 2011 study published in the Journal of Nutritional Biochemistry found that catechins found in green MUSCLE AIDS tea influence the sympathetic nervous Popping the right pills can boost system that increases energy expenditure and the your body’s body’s fat burning capability. Kleiner adds that the recovery caffeine content of green tea further boosts this effect, making it a good pill to take pre-workout. MH Pick: GNC Herbal Plus Green Tea Complex, P1,450 (100 capsules), GNC.
Conjugated Linoleic Acid (CLA)
How it works: Everingham says CLA works like a two-pronged fat burner: it prevents the fat you eat from being stored by your body, while utilizing your existing stores of fat to be burned as energy. A study published in the International Journal of Obesity and Related Metabolic Disorders found that it can also reduce abdominal fat—making this pill an effective ally when you’re trying to make those abs pop in time for the beach. MH Pick: Healthy Options CLA, P1,235 (90 Softgels), Healthy Options
RECOVERY THERE IS NO MIRACLE PILL WHEN it comes to fitness. Whether your goal is to build more muscle, lose weight, or beat your personal best at your sport, good old-fashioned hard work is still the best way to Vitamin C achieve them. Doing that, though, can take its toll on your body. “Hard workouts increase your nutritional needs, as does dieting,” writes Susan Kleiner, Ph.D., R.D., sports nutritionist to Dwyane Wade and author How it works: We all know how it of the book Power Eating. “That’s why you may want to add certain vitamins and minerals to your boosts immunity but it can also help nutritional arsenal. From a sports science perspective, if you are deficient in vitamins and minerals, your you recover better from hard workouts. performance can suffer.” According to Kleiner, “it may reduce free This is where supplements come in. While a pill or powder will not necessarily make you faster or radical damage as a result of exercise and protect stronger, “it will help prevent deficiencies that could impair your performance,” adds Kleiner. Another against exercise induced tissue damage.” upside? Some of these boosters can help repair muscles from the wear and tear of training, leaving you MH Pick: United Home Ascorbic Acid 500 mg, ready to tackle next day’s session. We list six basic ones that can help you inch closer to your specific P.113, 100 Tablets, Leading drugstores goal. Just don’t forget the hard work. Multivitamins MUSCLE BUILDING How it works: Most people don’t Whey Protein Nitric Oxide get all the vitamins, minerals, and nutrients from their meals. That’s How it works: According to certified How it works: Everingham says nitric why doctors prescribe taking a nutritionist Chris Everingham, B.N.&D., oxide helps your blood vessels relax. This daily multivitamin. But the different components A.P.D, A.N., whey is a good protein improves blood circulation and increases of this pill can help your body recover and benefit source because it’s easily absorbed by the blood’s capacity to carry nutrients more from training. Vitamins like B-complex (which the body and makes amino acids readily available to your muscles. The result: your muscles receive affects your metabolism) and Vitamin D (which for muscle repair. Consuming it after a workout can more oxygen and nutrients to enhance muscle helps regulate body weight), for example, keep COMAPSS kickstart your inner Wolverine, leaving you less sore growth. It can help you recover faster, too. your body processes in check despite the muscle breakdown during hard workouts. the day after a heavy lifting session. MH Pick: GNC Pro Performance Amplified MH Pick: GNC Pro Performance Amplified Maxertion N.O., P2,599 (120 Tablets), GNC MH Pick: Enervon Activ, P1,200 (100 tablets), Leading drugstores Wheybolic Extreme 60, P2,099 (1.2 pounds), GNC by Photograph
104 JUNE 2014 | facebook.com/menshealthphilippines WELCOME TO THE BODY SHOP MUSCLE SOME OF THE MOST INNOVATIVE ADVANCEMENTS IN FITNESS ARE BEING DEVELOPED IN A GARAGE IN MURRAY, UTAH. FOLLOW THEM AND GROW STRONGER BY MICHAEL EASTER
“SWING!” THE COMMAND RICOCHETS OFF THE WALL as seven kettlebells exercise—and we’re going to see what strength and body composition explode off the floor in unison. Their bearers—six men and one woman—swing improvements result from doing 10,000 of them.” the weights up to chest level and then begin counting off pendulum-like reps. Any other trainer might be kidding, but John, a former weightlifting “One, two, three, four...” They continue to 50, and then the largest man in the champion and one of the top strength coaches in the world, is a man to be group cleans his kettlebell and does five overhead presses. taken seriously. In fact, trainers in the Philippines are catching on with his
“We’re conducting an experiment this month—500 swings a day, five days a methods. “Dan John is a genious,” says Mark Limbaga, an R.K.C. and RASMUSSEN BENJAMIN week, with a strength exercise between each set,” says trainer Dan John as he StrongFirst certified kettlebell trainer and strength and conditioning coach of lowers a 70-pound kettlebell to the floor of his two-car garage in Murray, Utah. the Philippine Boxing Team. “He has these ideas that make [training] less
“The swing is the fundamental hip-hinge movement—a total-body power complicated.” Photographs by
facebook.com/menshealthphilippines | JUNE 2014 105 MUSCLE
THE REAL IRON MAN For trainer Dan John,every workout is an experiment in how to build muscle faster. Indeed, studies like this one are commonplace at his training lab, known by the people who sweat here as the Westridge Street Barbell Club. And the results are often as strong and clear as the Tequila Cazadores he keeps stashed in a beat-up minifridge. (“For emergency use only,” he says with a grin.) Consider John’s most popular creation, the goblet squat. “Without a lot of coaching, almost no one does a traditional barbell squat properly,” he says. “So we started experimenting.” A position change this way, a movement tweak that way, and he soon found that when a guy holds a kettlebell or dumbbell in front of his chest like a goblet, he typically squats perfectly every time—with little or no instruction beforehand. “It forces you to keep your chest up and use your hips to sit back into the movement,” says John. His contributions don’t stop there—if you’ve ever done a loaded carry or used a slosh pipe, you have John to thank. Indeed, many of the most innovative exercises and training strategies of the past 10 years haven’t come from a government facility or university research center. They originated or were popularized here, where every day at 9 A.M., all types of people—accountants, stay-at-home moms, pro athletes, Navy SEALs—become lab rats. “We have a brain trust in this garage,” says John. “Anyone can work out for free, and that’s why we learn so much. Different people with different backgrounds and abilities create an environment where everything is looked at through many different lenses.” Can’t make it to Utah to train with John? You can still reap the benefits of his research by embracing these four training principles.
Kettlebell Barbell Suspension Trainer Mini-Band Dumbbell LIFT THIS SWING DEADLIFT INVERTED ROW LATERAL WALK LOADED CARRY Every tool you see at the Moves done with “This move teaches Doing rows on a Your hips need to be Because this tool gym can benefit you in a this are naturally you how to lift weight suspension trainer allows fired up in order to do is available in certain way if you know ballistic and the off the floor and for variety with simple a lot of movements various weights how best to use it. Mark swing is the simplest produce force [in doing tweaks. “You increase for sports. Limbaga at every gym, you Limbaga, a Dan John one you can start it],” says Limbaga. This the progression by uses the lateral walk can easily find the follower and a certified with. “It teaches you is certainly practical if lowering your angle from with mini bands to right load to do R.K.C., and StrongFirst to produce, stop, you’re lifting a couch or the suspension trainer train our boxers. “It’s carrying exercises. kettlebell trainer and strength and conditioning and regenerate even groceries off the [without] adding weight,” a very good exercise It also challenges coach for the Philippine force,” says floor. With a barbell, Limbaga says. You’re because it helps your body to carry Boxing team suggests Limbaga. You also you can also add also working out any train your hips to the same weight these moves for five of hit a lot of muscle weight in increments imbalances you might activate.” When your equally on both the most useful gym groups and increase that allows you to have. “It teaches you to hips aren’t tight, sides—preventing equipment your heart rate with safely increase the pay equal attention to you’re able to move any imbalances this exercise. load you carry. each side of your body.” and play better. to occur.
106 JUNE 2014 | facebook.com/menshealthphilippines FITNESS
THE 80 PERCENT RULE Traditional lifting knowledge suggests that you should be lifting at full capacity in order to get stronger. Strength and conditioning coach Mark Limbaga offers an alternative derived from the principles of Dan John. Instead of lifting the heaviest weight, you can try lifting 80 percent of that instead. Keep doing so until it starts to feel light. “You’re training in a safe manner, you’re gonna get stronger eventually, and it’s less taxing to your muscles.” Limbaga says. This way, you’ll be exercising more rather than having to recover too long from heavy days.
1/ FOCUS ON MOVEMENTS, NOT MUSCLES “Isolating specific muscles is training like you’re Frankenstein’s monster,” says John. And the results are often as clumsy and impractical. True strength—the kind needed to hoist a sack of IT’S ALL IN THE HIPS cement or carry a sofa up a flight of stairs—comes Seattle Mariners catcher from muscles working cooperatively as a team. So John Buck uses goblet squats train them that way by performing compound, to build explosive power. multijoint exercises that force your muscles to synchronize their efforts. TRY THIS “Make sure every workout includes the five fundamental movement patterns: push, count). It may sound simple, but the effect is squat, and carry) are all you need to see results. pull, hinge, squat, and carry,” says John. In practice, powerful; each time you practice the movements, And if you select the right tool for the job (check that might mean doing a push-up, a pull-up, you reinforce neurologic pathways that lead to out “Lift This” on the previous page), you’ll a deadlift, a goblet squat, and a farmer’s walk. “Pay mastery. “That makes using proper form all the achieve those results in record time. Your goal is particular attention to the movement you normally more crucial,” says John. Concentrate on hinging to walk out of the gym feeling strong and don’t do,” says John. For many men, he says, it’s at your hips instead of bending over at your waist, energized, not sore and spent. the carry. “I also like to throw in something extra, keeping your back naturally arched, and bracing such as a mini-band walk, so I can work on your core. 4/ DO LOTS OF REPETITIONS “Time under load is movements and muscle groups that are necessary for gains in size,” says John. “That frequently neglected.” 3/ BECOME A MINIMALIST When it comes to makes reps key for building muscle.” Most guys building strength, many men think the relationship do plenty of high-weight, low-rep strength work, 2/ DO SOMETHING EVERY DAY It’s important to allow between time spent lifting and gains made is linear. but they rarely spend enough time keeping their for adequate recovery time (at least a day of rest) And they’re right—but only to a certain point. “What muscles under tension. That’s unfortunate, says between strenuous workouts, but that doesn’t you should really be shooting for is the minimum John, because that kind of stress is one of the most effective triggers for gaining lean mass. mean you should sit on the couch. “Your goal is to effective dose, which is the least amount of work master the key movement patterns,” says John. you need to perform in order to earn the results TRY THIS Once or twice a week, weave extended sets into your workout. “Try a few sets of 30 “Practicing them on your off days makes all the you want,” says John. Any effort beyond that point goblet squats, for example, or do a barbell difference, especially when it comes to reducing is not only a waste of time but also potentially complex, moving from one barbell exercise to the your risk of injury, boosting athletic performance, hazardous. Indeed, constantly pushing your limits next without putting down the bar,” says John. His and maximizing the effectiveness of can actually hinder muscle growth by impeding favorite: five reps each of the barbell row, clean, your workouts.” recovery. Even worse, it can land you on the front squat, shoulder press, back squat, and good TRY THIS Take time out during your day—at home, disabled list. morning. “You’ll probably have to stop at some in the office, on the road—for three movement TRY THIS Limit yourself to 22 to 25 total sets per point to catch your breath, but you’re still holding breaks. Do three body-weight squats, two workout, and keep the list of exercises you do the bar, so even during that ‘rest period’ you’re push-ups, a few rows (you can use a briefcase or short, says John. A few sets of each of the five under load,” says John. “Of course, you could backpack), and a loaded carry (even groceries fundamental movement patterns (push, pull, hinge, also do 500 kettlebell swings.”
facebook.com/menshealthphilippines | JUNE 2014 107 One Last Thing ™
WHEN NON-SENSE MAKES COMMON SENSE EDITED BY THE MH STAFF Kickin’ and Screamin’ FIFA World Cup kicks off this month. So, that means what to you? Well, that’s up to you, really. But maybe, we can help you decide what you really feel about it with some of our musings
It’s All About Character World Cup Squads personified as Pinoy Aksyon Stars
JOHN REGALA IS GERMANY Team Manager Joachim Low uses an action plan that keeps ROBIN PADILLA IS BRAZIL Mr. Padilla is, to say the German national team’s core intact the least, explosive—from his aura to the it, a Brazil and Argentina final is as good a while also shifting different talented vets audacity he’s shown in the stunts he does. prediction as any. and rookies in and out of the team in recent You can say the same way about Brazilians, tourneys. It looks like Germany operates on most especially Neymar. They play in front of a strategy not many teams have harnessed. their country men, and they’d make sure to Kind of like Regala, because most of the time, put that to good use. Trio Dinero you don’t even know what’s running through We all know international athletes rake in big his head. ROI VINZON IS SPAIN While they have the bucks that don’t really make much sense to most pressure to handle, defending champs us typical-paycheck earning folk. This year’s JERIC RAVAL IS PORTUGAL When football understandably have the biggest fight in WC features three of the most expensive critics assess Portugal’s national team, this is them. A crucial element to Spain’s WC back- bags of skin and bones that ever donned a the usual takeaway: it’s Cristiano Ronaldo and to-back campaign this year? They got depth football kit: Brazilian wonder Neymar has a everybody else. But just like Jeric Raval who in their bench and their boys have been net worth of 67.4 million Euros (roughly P4.1 has played the hardheaded but charming, playing together for years. So, why Vinzon? billion), Portugese playboy Cristiano Ronaldo brave-it-all bad boy over and again, Ronaldo Everybody loves to hate on the defending at 104.2 million Euros (P6.3B), and Argentine isn’t about to bow down to the competition. champs, just as we relish hating on Vinzon’s scorer-extraordinaire Lionel Messi at 139.6 menacing and despicable characters. million Euros (P8.6B). Running through your LITO LAPID IS URUGUAY Despite having tough mind right now: “Quit my job now and start matches this year, Uruguay is hoping for JORGE ESTREGAN, JR. IS ARGENTINA It has learning how to dribble a ball with my feet. It nothing short of the crown at the end of the nothing to do with Estregan, Jr.’s wild, isn’t too late!” tunnel. Because you can’t sleep on Uruguay, out-of-the-zoo appearance, but rather the the same way you can’t sleep on Lito Lapid. anticipation you have watching their team. Just like in his legendary flick San Basilio, Of course, the glue that holds them together Lapid shoots his revolver through a knife is Lionel Messi. Their team exudes electric And Finally… that splits his last bullet to two to take down energy like an Estregan, Jr.-character who’ll WHY WILL FOOTBALL NEVER BE AS POPULAR two henchmen. And speaking of firepower, do everything to make the good guy’s life AS BASKETBALL HERE? Uruguay has a formidable duo to rely on in a living hell. In recent competition, their When’s the last time you shot a piece of forward Cavani and Luis Suarez. defense has fallen under much scrutiny and paper through a garbage can using your criticism. But the way many pundits see own foot?
108 JUNE 2014 | facebook.com/menshealthphilippines ILLUSTRATION BY JOHN LAURENCE PATULAN