Mens Health University Philippines 2013

7/27/2019 Mens Health University Philippines 2013

http://slidepdf.com/reader/full/mens-health-university-philippines-2013 1/28

LAND YOUDREAM JO8 SUREFIRE STRATEG8 SUREFIRE S

BUILDNEWMUSCLE!

0 EASY WAYS TO

E RESULTS IN 4 WEEKS

SWATSCHOOL

STRESSND GET HIGHERRADES P. 10

DOEVERYTHING

BETTERSNACK SMARTER

LOOK SHARPER

BEAT A HANGOVER

DAT

THCLACUT

TONIGH ACE YO

APPROA

ENJO

SPENLESHANGO

THAT WON’T HYOUR WAL

5INSTANSTYL

UPGRADE

MIKAEL DAEZ ON

MAKING THE MOST

OUT OF OPPORTUNITIES

MOR






http://slidepdf.com/reader/full/mens-health-university-philippines-2013 4/282 | MEN’S HEALTH UNIVERSITY

Interact with us!

Facebook.com/menshealthphilippines

Twitter.com/menshealthph

Q COLLEGE WILL LEAVE A LASTING IMPACT IN YOUR LIFE. Surely all the weekend

partying you’ve done (and plan to do) are part of it. But there’s more to the school experience

than just the “good times.”

You’ll always have those epic all-nighters to look back to. Whether it was staying

up late to prepare for the Philo-oral finals or organizing relief operations for flood victims,

you realize that there are just some things truly worth losing sleep for. Or remember that

time when you didn’t know what to say the first time you were introduced to your org-crush?

Don’t worry, it happens to the best of us.

We here at Men’s Health have all gone the road you’re now taking. We’ve had our

share of beer pong nights and assignment-cramming sessions that we all love to fondly recall

when life takes dramatic, stressful turns today. Somehow, these memories have a way of

putting things in perspective, kickstarting us to seek inspiration and buckle down to work

and experience life as it unfolds. If there’s one advice we can give you in your journey now it

is this: Aim to improve always. Trust us, the best time to breathe life into this mission is now.

That’s why we’ve put together Men’s Health University for you guys. MH U delivers

useful tips that will help you make the most of your college life, equipping you with a full-load-

worth of skills and know-how that will significantly impact your life even after graduation.

Think of it as higher learning in 24 pages, only without the terror professors and the nerve-

wracking thesis defense.

-MEN’S HEALTH EDITORS

START EARLY

2 | MME N’S HE ALTH UNIVERS ITY

wracking thesis defense.

ON THE COVER: MI KAEL DAEZ. PHOTOGRAPH BY TOTO LABRADOR,GROOMI NG BY VIDA NON-JAUCIAN, STYLING BY HAPPY LOPEZ,CLOTHES FROM JACKET (FOREVER 21), SHIRT (FOLDED & HUNG), JEANS (LEVI’S)

Under no circumstances shall Men’s Health

University content be copied or reproduced iform without the written consent of the publis

Men’s Health University editors and publishenot be held liable for unsolicited materials. Alland specifications published in this magazinesubject to change by manufacturers and retai

MH U EDITORIAL TEA

Managing Editors

LAMAR ROQUE

WAYNE JOSEPH TULIO

Supervising Editor

PEEJO PILAR

Art Director

MIKKE GALLARDO

Copy Editor

SHARLEEN BANZON

Contributors

Paula Abiog, Mikey Agulto,

Anna Felipe, Jillian Gatcheco,

Rocel Junio, Gelo Gonzales,

Toto Labrador, Mich Lagdameo

Happy Lopez, Amador R. Mada

Lio Mangubat, Vida Non-Jaucia

MH EDITORIAL

Team Editor

ALLAN MADRILEJOS

Editor In Chief

PEEJO PILAR

Team Art Director

GLEN A. CONCIO

Art Director

MARC YAZON

Deputy Managing Editor

OMAR GLENN D. BELO

Lifestyle Editor

AMADOR MADAMBA

Assistant Section Editor

WAYNE TULIO

Staff Writer

LAMAR ROQUE

SUMMIT MEDIA

President and COO

LISA GOKONGWEI-CHENG

Publisher

AURORA MANGUBAT-SUA

Deputy Group Publisher

CHRISTINE ONGTECO-SA

Associate Publisher

ARLO VICENCIO

Editorial Directors

JO-ANN MAGLIPON

MYRZA SISON

Group Advertising Director

FLORENCE BIENVENIDO

Advertising Director

MAIZA MUECO

Production Manager

ELIZ RELIS

Production Coordinator

MA. JOY BALIGOD

Production Graphic Artists

LOUIS ARENAS

KENETH YRASTORZA





HOW TO DO

COLLEGE

BETTER

4 | MEN’S HEALTH UNIVERSITY

MEET THEPARENTS

Don’t introduce her right afterthe first date. If you’re not even sureyet that she’s your girlfriend, it isn’t time

to bring her home to mom. Postpone the

meeting until you can say the followingwords in affirmative tones: “Hi, everyone,

I would like you to meet my girlfriend.”

Don’t underestimate thevalue of the proper setting. “You’d want to avoid buffet-style restaurantsor self-service coffee shops as these are

very distracting and usually noisy,” says

Miselle Bergonia, an image consultant andowner of Icon Image Consulting. If you can

get your family and friends to remember the

occasion for the right reasons, then buddy,you’ve done your job.

Do make the properintroductions. First, have a clear,

loud voice—one that’s easily heard

without you shouting. As for who tointroduce first, the gentleman’s rules

state that you introduce the group to the

individual. For example: “Sarah, I wouldlike to you to meet my dad, my mom, my

brother, and my sister.” It’s clunky to do

it the other way around. Bergonia adds,“You should always introduce the elderto the younger. Men are introduced to

women, while in business, the higher in

rank is addressed first.”

Don’t be so tense. “Cliché as

it may seem, be yourself,” advisesBergonia. If you’re tense, she’s tense

and everyone will see it. Make her feel

relaxed with a reassuring touch on herhand. Let things flow as in any normal

social situation, and allow bonds to form

naturally. - GELO GONZALES

Ultimate Hangover BustersHere’s your battleplan to fighting a terrible headache after Friday night inumans

Water works best. It’s

no secret that alcoholflushes out the H2O in your

system—it’s a potent diuretic

that can cause your bodyto lose around 2 liters of

water for every half-liter of

beer you drink. The solution:Replace the lost liquid by

loading on water and nothing

else. “Clean water gets the

job done, and is nature’sclosest thing to a hangover

cure,” says Danilo Gonzales,

Ph.D., an anesthesiologist

at Commonwealth Hospitalin Quezon City. “Coffee

isn’t advisable because likealcohol, it’s also a diuretic.

But if you absolutely must

[drink coffee], increase yourwater intake accordingly.”

The road to recovery begins in your bed. Apart

from making you dehydrated,

alcohol also suppresses achemical called glutamine

in your brain. After you stop

drinking, Dr. Gonzales says

your brain secretes moreof the stimulant to counter

the aforementioned effect.

“Your body is then forcedto deal with a higher level

of glutamine that stimulates

the brain and prevents youfrom going into a deep,

recharging sleep,” he

explains. “This is why you

feel drained the next dayafter a night of drinking.”

So if you’re after a speedy

recovery (and who isn’t?),

don’t attempt to “sweat outthe alcohol.” Stay in bed, and

aid your body in recoveringphysically and in restoring

chemical balance.

Eat right, please. Your

morning-after meal plays a

significant role in getting

rid of your hangover. “Yourstomach is irritated after

a night of drinking,” Dr.

Gonzales says, but he addsthat it doesn’t mean you

shouldn’t eat anything at

all—it boils down to foodchoice. “Food that fits the bill

includes protein-rich eggs,

tomato or chicken soup, andbananas. You eat right, you

recover faster.

Put in an ounce of prevention. There’s no

definite cure for hangovers,but there are definite ways

to prevent them. “Pulutan

has practical benefits: Itslows the absorption of

alcohol, which buys the bodymore time to break down

what you’re drinking,” Dr.Gonzales states. Drinking

a glass of water for every

alcoholic beverage is a goodpractice, too. But always

remember the bottom line:

“Of course, no amount ofwater and pulutan will help

you if you’re trying to drink

an entire gallon of alcohol.Learn to moderate.”

- GELO GONZALES

Your thesis defense will seem

like a walk in the park compared

to introducing your significant other

to your folks. Not to worry, acing it

is easier than you think


http://slidepdf.com/reader/full/mens-health-university-philippines-2013 7/28 MEN’S HEALTH UNIVERSITY |

Keep Your Dress Shirtin Top ConditionRock your favorite formal piece whether it’s for a thesis presentation,a job interview, or a date

4 EASY WAYSTO HEALTHY EATINGYour kitchen prowess close to

zilch? No problem. Follow these

tips to help you think out of the box

when reaching out for a snack

Keep Junk Out

Ditch that greasy burger and make this

sandwich instead. “Smear a teaspoon

of cream cheese or sugar-free jam onwhole-wheat bread, add lean meat like

chicken breast or tuna for protein, lettuce

for vitamin C, and tomato for lycopene,then top with another slice of bread,”

suggests Jomel Concepcion, R.N.D., a

nutrition coach at FitFil Boot Camp. Or,go for boiled sweet potatoes instead ofgreasy fries, and down a glass of fresh

calamansi juice, not a can of soda.

Make Easy Swaps

Choose whole-wheat, whole-grain, and

unpolished versions of the white stuff

(rice, bread, and pasta). Pick the “lite”variant of your regular jarred and canned

goods. Try organic products to eliminate

unnecessary additives in your diet—fresh instead of processed as often as

you can.

Pimp Your Kitchen

“Keep a pantry stocked with staples

so there’s no excuse not to cook,” says

Marie Gonzalez, owner of Kitchen

Revolution, a gourmet food companyspecializing in plant-based cuisine.

In the long run, this practice is more

convenient than going to conveniencestores every time hunger strikes.

Opting for muscle-building protein

sources (milk, lean meat, beans, andtofu), high-fiber food (fruits, vegetables,

and whole grains) and smarter snack

options (dark chocolate, low-fat yogurt,peanut butter, and nuts) keep you fuller

for a longer time, minus the calories.“Having proper kitchen equipment also

inspires and ensures actual cooking,”adds Gonzalez.

Do The Required Reading

Learn to read nutrition labels. Googlesimple, delicious recipes that won’t bore

your taste buds or compromise your abs.

These practices turn your into a wiserand healthier consumer who weeds out

the bad stuff out of your grocery list.

- ANNA FELIPE

Do weekly checkup. This

approach allows you to catch

problems so you can addressthem way before you actually

need to wear the shirt. How

you put it away in your closet

matters, too. “Don’t crampyour shirts together in the

closet to avoid wrinkles from

setting in,” says fashion stylistTeej Nepomuceno. “Dress

shirts are best stored on

padded hangers. Avoid wirehangers as those distort the

shape and pucker the fabric

of your dress shirts.”

Iron it out. “A real man

should know how to iron

[clothing],” Nepomucenostresses. If you’re man

enough to own a dress shirt,

you ought to learn how to

keep it crease-free as well.Before flattening out the

wrinkles, make sure there

aren’t any stains on your

shirt—ironed stains tend to getpermanently pressed into the

fabric. Also, it’s best to iron

the shirt while it’s still slightlydamp, since you can quickly

remove its wrinkles and get it

completely dry in one go.

Fear the stain. There’s no

need to tell you to proceedwith caution whenever

you’re in a dress shirt. Still,

accidents happen so you

might as well be prepared.The secret to handling

stains is to act instantly. If

it’s a mud or a grass stain,

use a stain remover. If it’san oil or a grease smear,

wash it off by hand with

liquid detergent. Also,

mind the cologne anddeodorant you’re wearing,

since chemicals can

discolor fabric. “Stock upon cleaners such as Tide

Go and Cadie products,

which you can buy athome-improvement stores,”

Nepomuceno says. “These

little wonders help removestains on the go.” If all else

fails, make the jump back to

the part where we tell you to

wash it with care.- MIKEY AGULTO



>>> LIFE DOESN’T ALWAYS TURN OUT AS PLANNED.

BUT FOR ACTOR MIKAEL DAEZ, WHAT YOU MAKE OUT OF THE SITUATION

IS THE TRUE TEST OF YOUR CHARACTER.

BY PAULA AB IOG . PHOTOGRAPHS BY TOTO LABRADOR .

&

CONQUER 6 | MEN’S HEALTH UNIVERSITY



But apparently, life had other plans for him. “I graduated, and

I needed cash to go to Boracay. You know, for a graduation

party!” he says with a laugh. “I got into modeling, and after

that, everything just fell into place. Ramp projects and TVCs

came in.” And before he knew it, he was signing a contract

with GMA Network.

At first, Daez didn’t think the industry he’d gotten into

was the right fit for him—understandably so given he had no

previous acting experience. But he still pretty much had a

university student’s mentality, and he decided that learning

the basics of the craft was a good place to start. “[Learning

to act] was probably one of my biggest challenges, and I

wasn’t even sure if I was going to pass the challenge,” he

admits. “I just sort of dived into it. I was sure I [could] learn

it, but I couldn’t tell if I was going to be successful in it.”Still, dive in he did. And while his new undertaking was

initially daunting, Daez thought to employ the same tactics

he’d used to successfully finish his Management degree.

“I’ve been going to workshops, learning from my teachers.

There’s a lot of research that goes into a character, because

you want to develop it and make it your own,” he explains.

“That’s where I feel I have an advantage, because I’m so

used to doing my research, all the analytical stuff.”

He was—and still is—willing to play student to the industry’s

experienced masters, too. “I learn a lot from my co-actors,” he

shares. “I’ve always been a big believer of learning from others.

They’ve been through it all, so it’s best to learn from them.”

He has clearly benefited from it. From his first big TV break

in the Marian Rivera starrer Amaya, Daez has since bagged

lead roles in the drama Sana ay Ikaw na Nga and, morerecently, the new rom-com With a Smile.

As he started to achieve success in his acting career, Daez

also took note of what else he could improve. His physique

counted among these aspects. He’d been accustomed to a

lot of intense cardio workouts from years of playing basketball,

and as a result, he was tall and lanky. His frame was becoming

a liability because it prevented him from playing certain roles.

So he decided to bulk up to give himself an edge. “I’ve been

on a 1-year weight-gain diet, because I look like a stick when

I’m wearing [shirts with] long sleeves,” he jokes. But if you think

he took this as an opportunity to eat as much as he wanted,

that definitely wasn’t the case. Just like with his acting career,

Daez systematically went about changing his body.

He worked with his personal trainer, Joel Abalde of Mojo

Up Fitness Center, to come up with a workout and meal plan.

According to Abalde, the actor’s buff-up diet is comprised of

the following: 30 percent complex carbohydrates, 10 percent

simple carbohydrates, 50 percent protein, and 10 percent

fat. “Ginawa ko itong diet na ito para mag-gain siya ng

more muscle, not fat,” explains Abalde. His workout regimen,

meanwhile, is a mix of heavy lifting and fat burning moves in

order to build muscle.

Daez commits himself to his routine with the same

intensity he dedicates to work. “For me, it’s not about

how heavy my lifts are—it’s about how well I work out,” he

stresses. “As long as I push myself to the limit, that means it

was a successful workout.”

A muscular body and a healthier lifestyle aren’t the only

offshoots of Daez’s unexpected career shift. Since last year,

he has also been writing a weekly column for The Philippine

Star . “Tito Ricky Lo was looking for someone to guest-write

for his entertainment pages,” he says. “My first column was

about my first movie, Temptation Island . The feedback was

great. Then the next week he called again, asking if I could

write another column. The next thing I know, it was already a

regular thing.”

After he started writing for the broadsheet, Daez

realized that he really liked the idea of sharing his personal

experiences through writing. It was how his blog,

www.mikaeldaez.com , came to be born.

But while it may seem that his current career is the result

of a series of happy accidents, Daez isn’t taking things lightly.He admits that after coasting through college, being out in

the real world changed his perception of things. “I don’t want

to be telling my grandkids that I’m so proud that I got through

life by just chilling,” he points out. “I want to tell them that I

grabbed life by the horns and made the most of it.”

The star-on-the-rise also feels lucky and thankful for

his breaks. “It’s fulfilling because I’ve committed myself. I

thoroughly enjoy it,” Daez states. “I love the people I work

with and it’s a big thing. Especially since [being an actor]

is something I never considered before.” Sure, life didn’t go

as planned, but given his dedication and open-mindedness,

it’s no wonder things seem to fit as if there’s been an earlier

blueprint. G R O O M I N G B Y V I D A N O N - J A U C I A N , S T Y L I N G B Y H

A P P Y L O P E Z

C L O T H E S F R O M : S H I R T ( F O L D E D

& H U N G ) ,

J E A N S ( L E V I ’ S )

To say that Mikael Daez’s post-college plansdidn’t go as expected is to oversimplify things.The BS Management graduate and former TeamB basketball player from Ateneo de ManilaUniversity had thought he would be desk-boundafter earning his degree in 2010. “I thought I wasa good fit for a desk job,” he recalls. “I wanted tobe a banker, and I thought I’d go corporate.”

>>>

MEN’S HEALTH UNIVERSITY |



FOUR WAYS TO EFFICIENTLYINCREASE MUSCLE MASSGet proper nutrition. “Gaining muscle is not all about

eating everything in sight,” says Luz Callanta, R.N.D., a

nutritionist and a lecturer at the University of the Philippines-

Diliman. Rather, it’s about being smart with your choices.

Callanta advises to “get your protein from lean sources such

as tilapia, chicken, tuna, and egg whites.” As for carbs, opt

for pasta, brown rice, and oats. Also include in your diet

good fats such as omega 3, omega 6, and other essential

fatty acids. “These should be spaced throughout the entire

day, which means you must eat often—as many as 7 to 8

meals a day,” adds Callanta.

Take the proper supplements. Eating frequently can be

tiresome, so as an alternative, you can drink smoothies and

also take supplements. “Don’t forget vitamin supplements

as well, particularly vitamin C,” Callanta reminds. “For other

supplements, it’s best to ask your doctor for a prescription.”

Listen to your body. While working out regularly is good formuscle development, following proper rest days also help. “If

I feel like I’m going to be sick, I take that as my body’s way of

saying that I need to rest, so I don’t work out,” Daez shares.

“That guideline has helped me a lot, because there had been

times when I worked out and said, ‘No pain, no gain,’ but then

the next day I paid for it, and I was sick for a week.”

Find your motivation. Aside from focusing on the physical

aspect, you must also train your brain to help keep you

going. “You can’t just stick to one thing that will motivate you,

because it always wears off. Sometimes it’s a picture of your

‘fitspiration,’ sometimes it’s a goal. You need to know yourself

and be aware of what you know will help you, to get that

good workout,” says Daez.

³Jot it down. “I try to list down everything. Ifyou write everything down, you won’t forget.

Even if I’m distracted, the list pops up on my

phone so I remember to do what I need to do.”

³Be efficient . “Use the time you haveproperly. Focus on the things you need to

finish first. Don’t let watching TV or playing

Candy Crush take a big chunk of your

productivity.”

³Have a Plan B. “I have a schedule, but it’s

not set in stone. Like for my workouts, as longas I get to lift 3 to 5 days a week, it’s good.”

MANAGE YOUR DAYSMikael Daez gives tips onhow to be a master of your time

B U L

K

U P

R I G H T






Health

Breathe EasyDon’t let looming project due dates and oral defense finals ruin yourcomposure. Keep your cool and handle stress with these tactics BY JET TANYAG

SURELY, YOU HAVE CERTAIN WAYS OF COPING WITH THE PRESSURE S OF

STUDENT LIFE—maybe a quick ball game with your best buds, or a reward meal

of burger and fries for finishing that dreaded paper. But if there’s one lesson

you should learn as early as now, it’s how to deal with stress the right way.“[Unfortunately,] students usually try to resolve their stress by binge eating,

which causes them to eat continuously while studying, making them obese,”

says Christopher de las Alas, M.D., a cardiology consultant at HealthwayMedical in Greenbelt 5, Makati.

While your schoolwork is important, you should never cope with its

pressures in ways that can eventually hurt your mind and body in the long

run. (Check out “Filling Up on the Good Stuff” on P. 11 for a healthier snack alternative.) We’ve pinpointed three causes of stress among students, and how

you can address them better.

Throw Stress Out the Window Fleurdeliz Altez-Abela, Ph.D., a philosophy professor atthe University of Santo Tomas, recommends these time-management tricks for college guys like you

CAUSE 1

Theses, Projects,and DeadlinesWhen you’re juggling a number

of deadlines, cramming becomesa fallback. But apart from the

sucky grade you’ll get for rushing

through your assigned paper,your body also takes a hit. Dr. de

las Alas warns that lack of sleep,

improper meals, and extra dosesof caffeinated drinks—all of which

come with or as a result of

cramming sessions—mess with

your bodily functions, leaving youexhausted to do other things.

Your Move: Write down all the

things you need to accomplishby order of importance, and

prioritize assignments with

closer due dates. Also, makesure you don’t get distracted

by things like an NBA 2K13

tournament with your pals.

CAUSE 2

Quizzes and ExamsTough long tests could end upfrustrating you if you don’t study

every day. And staying up latewith a cup of joe isn’t exactly the

best remedy for the situation.

“Drinking coffee causes anincrease in your heart rate and

will offset your sleeping pattern

when you get used to, say,sleeping at 3 AM,” Dr. de las

Alas says. Lack of shut-eye will

do nothing for learning.

Your Move: The best solution

is to study regularly instead ofsqueezing all your lessons into

your head the night before the

exam. Schedule specific studydays for each subject so you

can concentrate well. A vitamin

B-complex supplement can alsohelp keep your memory sharp,

though it’s not a 100-percent

surefire life hack, Dr. de las Alasstresses. You will still need to

take care of your health and

maintain good study habits.

CAUSE 3

The Long CommuteWith faster public-transport

options, many students prefer

commuting daily instead ofstaying at dormitories. Still, it can

easily stress you out—especially

on days when you wake up late.And when you get stuck in traffic

or long jeepney lines, you’ll

already be tired come your first

class.

Your Move: If you don’t want orhave no means to rent a place

near school, avoid the rush hourand leave the house as early as

possible. Use your weekends to

recharge your body, too, advisesDr. de las Alas. Instead of

maxing out your Saturdays with

a YOLO mindset, allocate somemuch-needed R and R so your

mind and body are primed for

the week ahead.

Show up. Go to school by all

means necessary. You go to school

to study, not to play in the nearby

computer shop or billiards hall. It’s

possible to raise a low grade, but

you can’t undo a fail that was due

to excessive absences.

Work right now Thoughtless

thinking consumes more time than

the actual task. Always focus on

the job at hand and avoid nitpicking

useless details—it will only waste

your time and effort.

Reach for the clock . Set your

alarm clock in the highest ringer

volume and out of your reach. When

it goes off, you’ll be forced to stand

up—or other people who hear it will.


Dont get beat by the pressure



Nutrition

P H O T O G R A P H

B Y T O T O L

A B R A D O R

Chickpea Tomato SautéWith Cilantro

COOKING TIME: 15 MINUTESMAKES: 2 CUPS, OR 2 TO 3 SERVINGS

³ 1 TBSP VEGETABLE OIL

³1 LARGE ONION, DICED

³4 GARLIC CLOVES, FINELY MINCED

³1 CUP (4 PIECES) TOMATOES, DICED

³1 450-G CAN (1 HEAPING CUP) OF

COOKED GARBANZOS OR CHICKPEAS,

RINSED AND DRAINED

³1/4 CUP (25 G) FRESH CILANTRO,

FINELY CHOPPED

³

SALT AND PEPPER TO TASTE³WATER AS NEEDED

1. Warm the vegetable oil in a

frying pan over medium heat.

Add the onion and a pinch

of salt and pepper. Cook

for about 3 minutes, stirring

occasionally until the onions

are softened.

2. Add the garlic and cook for

1 minute until golden brown.

Mix in the tomatoes, another

pinch of salt, and about 3 tbsp

of water. Bring to a boil over

medium-high heat for about 4

minutes, until the tomatoes are

slightly softened and the water

has almost evaporated.

3. Add the chickpeas and 1/2 cup

of water. Bring to a boil then

lower the heat to medium-low.

Stir occasionally until some of

the water has evaporated and

the chickpeas have slightly

softened. This will take about 5

minutes. Season with salt and

pepper to taste.

4. Remove from heat and stir in

the cilantro. Serve immediately.

Kick it up a notch:

³ Instead of cilantro, use fresh

basil or parsley. You can alsoadd 1 to 2 tsp of dried herbs

(oregano, basil) or spices (cumin,

mild chili powder) instead of or

in addition to cilantro.

³ Try using canned kidney beans,

white beans, or lentils instead

of chickpeas.

³ Not a fan of beans? Use a

300-g block of firm tofu

instead. Rinse and drain

a pack of tofu and pat dry.

Crumble it into large chunks

and add in step 3 (omit the

water) with a few dashes of

turmeric for an egg-like color.

This recipe is quite versatile—just add different spices and herbs

to change up its flavor. Pair it with brown rice and a side of

vegetables, serve it with a green salad, or tuck it into a sandwich

or wrap. According to Marie Gonzalez, owner of and instructor

at Kitchen Revolution, this bean dish is high in protein and fiber,

and will cost you less than what you usually spend on a meal.

And because it’s very filling, you’ll find yourself more energetic

and focused on finishing that paper.

Fill Up with the Good StuffYou don’t have to be a master chef to whip up snacks in your dorm kitchen. All you need is less than 20 minutes to prepare this dish BY ANNA FELIPE

Making your own snacks may seem more daunting

and tedious than simply ordering takeout. But as

with any habit you want to develop, being consistent

and committed in your efforts leads to better results

over time. There are many other advantages, too:

³It comes out cheaper. “The cost of buying cooked

food every day adds up. You can get ‘real food’ for [the

price of] a large order of fries,” says Joel Concepcion,

R.N.D., a nutrition coach at FitFil Boot Camp. Kitchen

Revolution owner Marie Gonzalez adds, “Stretch your

food budget by buying better-quality food.”³It tastes better. “You know exactly what goes in your

food. You are in control of its taste, and of your nutrition,”

Concepcion states. “And you can create meals with the

right balance of protein, carbs, and fat.”³It’s empowering. You don’t have to rely on anyone else

to feed you. “When you’re tired of repetitive cafeteria fare,

you know you can make something in your dorm or home

kitchen,” Gonzalez shares.

GO DIY

MEN’S HEALTH UNIVERSITY | 1



STEP 1

START NOW

Sorry to prove your mom wrong,

but you can lift weights and trainat a young age. It’s all in how you

do it—you definitely won’t be doingadvanced moves or lifting yourdad’s car this early in the game. “As

long as you’re supervised and [you]

practice proper form, lifting weightscan even increase the production of

the growth hormone,” says Chappy

Callanta, C.S.C.S., head coach of

the 360 Fitness Club chain. It’s agiven that your body is in a tricky

Fitness

The Beginner’s Guide

to Working OutQ INTEGRATING A SOLID WORKOUT INTO YOUR LIFESTYLE is one of the

greatest decisions you’ll ever make. Sure, it’s tough with your busy schedule

(and there always seems to be something fun on the horizon), but forming

this habit early on is not only a physical exercise—it hones your mental

superpowers of commitment and discipline, too. Trust us, this one-two punch

of a solid mind and body will come in handy not just through college, but

pretty much for the rest of your lif e. Not sure where to start? Then follow our

five steps to get you on the right track.

A strong and chiseled body doesn’t happen overnight. Jumpstart your fitnessjourney the MH way BY MICH R. LAGDAMEO

BURPEES (10 REPS).From a standing position, crouch

down and place your hands on

the floor in front of you then kick your feet back to assume a pushup

position. Quickly go back to the

crouch position and jump upexplosively, with your hands up.

As soon as you land on the floor,

place your hands back on the floor

and repeat the movement. This isa tough one, but it hits a lot of your

body’s major muscles.

DUMBBELL SQUATS(10 REPS)Hold a pair of dumbbells aboveyour shoulders. Brace your abs,

and lower your body as far as you

can by pushing your hips back and

bending your knees. Pause, thenslowly lift yourself back up to the

starting position.

KETTLEBELL ORDUMBBELL SWINGS(20 REPS).Bend at your hips and hold akettlebell (or a dumbbell) with

both hands at arm’s length in front

of you. Now rock back slightlyand swing the kettlebell between

your legs. Then, squeeze your

glutes, thrust your hips forward

forcefully, and swing the weight toshoulder height. That’s 1 rep. Allow

momentum to swing the weight and

don’t use your arms to lift it. Makesure you don’t round your lower

back at any time.


stage of development right now,

which is why proper training is

important. Callanta warns that youcan damage your growth plates with

ill-practiced moves, so here’s your

best plan at this point:

Observe proper training.Stick to ground-based trainingwith proper form. “You’ll only stop

growing if stress is felt by your joints

during periods of rapid growth,”Callanta reveals. Plus, just because

you’ve lost the will to live after a

workout doesn’t make it a successful

one. Challenging yourself is not thesame as killing yourself. Callanta

DIRECTIONS:Do this circuit, going from oneexercise to the next with minimalto no rest (0 to 30 seconds) inbetween depending on your fitnesslevels. After completing the entirecircuit, rest for 1 to 2 minutes, thenrepeat for a total of 2 to 4 sets.



A sensible diet is the best partner for your regular fitness routine.“Nutrition fuels your workouts. If youeat crap, your workouts will be crap,”Callanta points out. Nourish yourselfwith more protein because it aids inmuscle recovery and building—perfectfor when you lift weights. Eat moreveggies, which could be tasty if yougive them a chance. Do what youcan for some good V’s—vitamins, thatis—so don’t ignore that side salad.

Since workouts also make yousweat, always ensure that you stayhydrated. For activities less than anhour long, good old water is your best buddy to keep dehydration atbay. If you’re going for a gruelingsession that will last more than60 minutes, keep up your nutrientlevels up with a sports drink likeGatorade. It contains, electrolytes,sodium, and carbohydrates thathelp replace what you lose fromsweating.

PUSHUPS (10 REPS).Lie facedown on the floor with your

palms at shoulder level, fingers pointingforward. Push yourself up until your

body weight rests only on your palms

and toes. Lower yourself and repeat.

FOODFOR

THOUGHT

DUMBBELL ROWS (10 REPS).Stand with your feet shoulder-width apart

and hold a dumbbell in each hand. Bendforward at your waist, slightly bending

your knees and letting the dumbbells

hang in front of your thighs, Pull thedumbbells up until you feel a squeeze

in your shoulder blades. Pause, then go

back to the starting position.

adds that it’s all about the quality of

your movements and not the quantityof your reps or weights.

Focus on strengthening majormuscle groups. Don’t be that guy

who does nothing but bicep curls.He may look good in a sando, but

there’s a pretty good chance therest of him isn’t as developed. At

the basic level, overall conditioning

is the groundwork for your fitnessroutine (and you’ll still look good in

a sando—more on this in Step 5).

STEP 2

ARM YOURSELF WITH

SOME NO-BRAINER

KNOWLEDGEThere are things that people oftenget wrong when it comes to working

out. Avoid making those mistakes by

taking note of the following:

1 Assess your fitness

level. There’s a bigdifference between a

guy who’s been playing basketball

all summer and one who’s been

watching it on TV while eating abag of chips. Take into account

how athletic you are, any past

injuries you’ve sustained, orcongenital sicknesses (like

asthma) you might have.

2Still start from thebeginning. Even if

you’ve been physically

active for a while, it’s best to startwith a beginner’s mindset. Take the

time to relearn proper form. Doing

tons of pushups for ROTC doesn’texempt you from the need to break

down the movement again as if you

were doing it for the first time.

3Never skip a warmup

(and cool down)

session. “You might notfeel it yet, but your body will thank you

when you’re older,” says Callanta. He

recommends foam rolling, mobilitydrills, and activation of the glutes as

key aspects for your warmup.

STEP 3

FIGURE OUT WHEN

Your workout sched will depend on

your school load and org activities.But according to Callanta, you

should try and squeeze in 2 to 3

sessions a week. “Alternate ‘easy’days with ‘hard’ days as this keeps

your body fresh and functional for

daily life,” he advises. Morning orevening, it’s up to you, but he also

points out that “lung performance,

flexibility, and strength peak in the

evenings, before 9 PM.” While

testosterone may be highest in theAM, it will take a while for your body

to heat up. Try capping your day

with a good workout and a good

night’s sleep.

STEP 4

GRAB THE RIGHT STUFF

Yeah, student budgets hurt you

more than 100 burpees. Insteadof the latest fitness craze, invest

in items that are not only essential

for your safety (like proper shoes)but are also multifunctional and

practical. Callanta says your biggest

investment is education—go toworkshops or camps, hire a trainer,

consult with a PE teacher, or buy

reputable books to guide you. As forequipment, here’s a checklist:

Q A good pair of shoes. Pick

a decent pair of athletic kicksthat you can jog, bike, and liftweights in. Ratty sneakers don’t

look good with washboard abs

(and will likely result in injuriesthat won’t help you achieve

those abs in the first place).

Q Kettlebells or adjustabledumbbells. You can do awhole spectrum of movements

with them. They take up little

dorm-room real estate, too.

Q A suspension trainer. “Pullingmovements are just as important

as pushing movements,” Callantareminds. These are mounted andsupport a full-body workout.

MH U TIP

Equipment can be pricey and gym

memberships even more so. Schedule

a workout day with your bros and

pool your equipment together for the

session, so everyone saves cash but

gets a more complete workout.

STEP 5

GET DOWN TO IT

Instead of isolating certain body parts

per session, Callanta recommends

working on a combination of musclegroups. Your goals right now are

to improve balance and stability,

strengthen the bigger muscle groups(glutes, thighs, and core), and up

your endurance. “I always try to go

for functionality before aesthetics,”

shares our coach. Simply put, yourmuscles have to work well and

efficiently first before they can put on

a head-turning display at the beach.It may not look like you’re intentionally

carving out Ryan Gosling-like abs, but

you could be surprised a few monthsfrom now. See workout plotted by

Callanta below.




What’s the best(read: non-creepy)way to approach mycampus crush?Your first step: Use social

media to find mutual

friends who can do the

introductions for you. Take

it from Kara, 17, from De La

Salle University: “It would

be a lot less awkward since

you’d be introduced by

someone who has her trust

Relationships

Get on Her Good SideLearn how to BYOW (Be Your Own Wingman) when it comesto meeting and wooing college chicks BY JILLIAN GATCHECO

College is about discovering newthings. After all, it’s the land of

freedom and cute coeds, where allthe awkwardness of your prom dancemoves will never get rehashed, right?

Wrong! Unless you know how the female brain works, you

might just screw up your chance to meet that cute chisay you’ve been eyeing for the longest time. Lucky for you, we’ve askedgirls and relationship experts about the most effective ways tocatch her eye. Read on for enlightenment.

already. At least that way,

you guys would have some

sort of common ground.”

In her online module

entitled From Friend Zone

to Love Zone on www.

sirentraining.com, relationship

coach Aileen Santos

explains, “Comfort is the key

feeling you want to cultivate

if you want to become

someone’s friend. And if you

want to become a romantic

potential for that person,

you have to create both

excitement and comfort.”

Take baby steps and work on

being her pal first.

How do I knowif I’ve been friend-zoned?Of all the areas in the

courtship spectrum, this

is where you don’t want

to be. It’s quite easy to

spot the signs. “Observe

how she acts around other

guy friends,” says Bea, 19,

from the University of the

Philippines. “If she acts the

same way towards you, then

yes, na-friend-zone ka.”

If a girl wants to become

more than just pals, she’ll

look for ways to spend timewith you. Natalie, who’s been

with her college sweetheart

for almost 9 years, recalls

how she had dropped subtle

hints to her guy back in

school. “I’d text him stuff like,

‘Have you tried that new food

stall in the caf?’ or, ‘So will I

see you after class?’” Don’t

be dense and take the hint.

Be man enough to make the

first move as well.

I’m not a jock, a bad

boy, or an artist.Can I still get mycrush’s attention?How far will you be willing

to go to get her attention?

Perhaps doing something

special will do the trick,”

suggests Jia, 19, from the

College of Saint Benilde.

You’ve seen it before—

average-looking guy holding

that hot chick’s hand. What

the hell did she see in him?

You’d be surprised—he might

have blown her away with

his sweetness and honesty.Ladies dig that.

So what if you’re a

bookworm, a Trekkie, or a

cosplayer? Show her your

unique viewpoint and she

might take interest. “When

it comes to dating, do not

approach it as a job hunt

wherein you have to dazzle

them with your resume.

Instead, dazzle them with

who you are,” Santos

advises.

Do girls still wantto be courted, oris that too cheesythese days?It all boils down to making

the girl feel special.

“[People] fall in love with

the way they feel when

they’re with you,” Santos

reveals. Think about it : Yougravitate toward those who

make you feel good about

yourself. The same goes

with dating.

Jasmina, 18, from Mapua

Institute of Technology,

believes plenty of girls still

believe in courtship. “It may

be cheesy, but it’s also a

test of how far a guy would

go just for the girl to be his.

Surprising her at her house,

giving simple stuff, [going on]

dates—they’re all part of it.”

Where is a niceplace to take yourcrush on a firstdate?The purpose of the first

date is to get to know a

person better, and the best

way to accomplish this

is to have a conversation

piece like a movie, shares

Iris, 17, from the College

of Saint Benilde. It might

seem old-fashioned, but it’s

a safe choice that wouldn’t

be intimidating for either ofyou. You can even let the

girl decide on which film

to watch—it’ll give you an

idea of her personality and

interests.

One of the rules of

dating, according to

Santos, is to be open.

If there are hitches, just

remember the bottom line:

“It’s just a date. It’s not

a promise to marry each

other,” she says.


Be more than just study buddies



Blessed with a killer smile apart from a mean game on

the volleyball court, Dennise Lazaro is certainly easy on

the eyes. The fourth-year BS Biology student and libero

for the Ateneo Lady Spikers has excellent digging skills,

and dives for every loose ball during games.

Seeing that sort of toughness on display, it’s easy to

feel intimidated by Lazaro. But she says that to approach

a girl like her doesn’t entail too much effort. “Ang dami

kasing torpe. Just be yourself and don’t go over the top,”

she says. She gives these tips on how to impress any

campus cutie by showing who you really are.

Send the Right Signal. Striking up a conversation

with a girl can be nerve-wracking, but staying casual

is your best strategy. “Say hi, introduce yourself muna,

pero with confidence,” Lazaro suggests. She adds that

you must make sure to keep the conversation flowing.“Tell a good joke siguro t o start the conversation. Your

topic could be music, sports, or anything random, just

as long as you have something to talk about.”

Take It Slow and Steady. Even if you happen to

really like a girl, keep things light at the beginning. “You

have to get to know each other and be friends first, para

you have a good foundation for a relationship to grow,”

Lazaro explains. The more you know about her, the

better you’ll be able to gauge if you want her to be more

than just your buddy. You’ll have some insight on the

next steps to take if you want to court her, too.

Spend Time with Her. While social media and

mobile phones make communicating easy, nothing

beats hanging out—especially in the getting-to-know-you stage. “Mas sure ka sa emotions ng tao, how

they’re like, kapag kasama mo sila,” Lazaro states. No

amount of smileys can convey your intentions more

than doing thing with her on a regular basis. “Mas

nakikilala mo yung person if you’re with them than just

texting. At least you’re sure if they’re really smiling or

not,” Lazaro points out.

Share Her Passions. You may not like her choice

of music, movies, and activities, but take the time to

understand what she loves. In Lazaro’s case, it’s her

chosen sport. “Not a lot of people know volleyball, so

maganda sana kung aalamin niya yung mechanics ng

game,” she shares. “Para when we talk, he’ll get what

I’m saying.” Make this sort of effort for a girl, and she’ll

likely try to appreciate what you’re interested in as well.

Let volleyball ace Dennise Lazaroclue you in on the ways to catchyour campus crush’s attention

BY WAYNE JOSEPH TULIO

WIN HER OVER

Volleyball is... DZHVRPH

When I lose a volleyball game, you should... FRPIRUWPH.

If you’re thinking of buying me a drink at the bar, you should... ZHOO,GRQ¥WGULQNVR\RXVKRXOGDVNPHҕUVW

I want to be around people who... KDYHDJRRGVHQVHRIKXPRU

Dennise Fills In the Blanks...




Learn to adapt. Working

after college entails some levelof unlearning. The workload,

authority figures, and success

indicators of the real worldare different from those of the

university. “College has not

prepared you for everything,”reveal Randall S. Hansen, Ph.D.,

and Katherine Hansen, Ph.D.,

of www.quintcareers.com. You’llhave to deal with different types

of personalities and master the

job on the fly, and these are usualsources of stress among fresh

grads.

Interning for companies in yourchosen industry is a good steptoward acquiring new skills. Also,

don’t skip university-sponsored

job-hunting seminars. Remember:Other candidates may have the

same degree as you, but not

everyone has the aptitude anddisposition that employers are

looking for.

Real World Skills

Moving Up

Immerse yourself in the work.

How you do your assigned tasks

during your internship can be a big

factor to getting hired. Natividad

recalls that during his on-the-job

training with IBM, he and other

interns worked seriously on creating

presentations and marketing materials

with StoryMaker, the equivalent

program of PowerPoint back then. “All

the interns felt empowered and werereally doing meaningful work,” he says.

Maximize the resources available

to you. There will be slow days, but

that doesn’t mean you should slack

off. Instead, find out what company

resources you can utilize for further

learning. In Natividad’s case, he was

able to use IBM’s tech library, which

was unequalled in the country at the

time. “They had sample codes and

programs, and I really learned a lot,” he

shares. “While I was doing my thesis

I used IBM’s mainframe system, and

that experience was what got me my

first job in New York in 1991.”

Be a sponge. Learn everything you

can from your supervisors and try to

get their advice if you want to pursue

a career in the same industry. It will

prove beneficial when you’re on

the job-hunting stage—precisely the

case with Natividad. “We had two

managers who oversaw us, and they

were great mentors and champions

for us,” he says. In fact, when IBM had

a company-wide freeze-hire policy at

the time, one of his mentors pushed

for him to be given a job offer.

UNIVERSITY GRADUATES ARE EXPECTED TO LAND A GOOD JOB

in an instant, as i opportunities were lurking just of the stage at your

commencement exercises. The reality is, finding decent employment

takes more work than completing the last o your senior requirements.

I you think nothing could top the stage right that comes with thesis

deense, wait until you’re in ront o prospective employers, trying to

convince them you’re worth every peso o your asking salary.

But as with your final exams, you can prepare yoursel or this next

step. Here are some tips rom career experts on how to make a smooth

transition rom student to wage-earner.

SNAG THE JOB

In 1990, Joel Natividad was a

Computer Science major at De La

Salle University. With his barkada,

he mounted a concerted campaign

to get in the internship program of

IBM Philippines. They passed all the

requirements, got access to codes

and programs and had one great

summer. It eventually led to a job with

the company, and plenty of other

employment opportunities based on

the experience. Now the owner ofthe New York-based consumer web

specialist firm Ontodia, Natividad

shares how you can make the most

out of your on-the-job training.

Get your name out there.

Enlisting at online job portals

like JobStreet.com is one wayof getting the word out that

you’re ready to work. But one

thing that young jobseekers

tend to overlook is the powerof networking. Relatives and

other people in your circle may

know someone who is in need ofimmediate hires.

Networking also empowers you

to seek out the job you want. Youcan also use social media to your

advantage. But instead of how

badly you want a job, use theirprivate messaging functions to ask

your friends if they know of any jobopenings in your chosen field.

Manage your online

reputation. A 2012 survey by

www.careerbuilder.com revealedthat almost 40 percent of human-

resource professionals look

up social-media profiles of jobapplicants. Their reasons include

checking how a candidate

conducts himself professionally,and to find information that’s not

usually written on resumes.

So what are you to do? A

week before you send out copiesof your resume, do some online

cleanup. The easiest way is to

keep your profiles private. If you’rewilling to share a little more about

yourself, though, make some effort

to customize your privacy settingsso only you can see unflattering

photos and comments.

Do your research. Look into

your chosen industry’s top

players, and study or avail

yourself of their products orservices. This will help you

form your own opinions on

the companies you’re eyeing,enabling you to formulate

your pitch as to what you cancontribute as an employee.

Customize your applications.

Different companies have theirown sets of criteria for hiring. Thus,

sending out a generic resume in a

mass e-mail is lazy and uncreative.

Find out more about each firm, andtweak your CV’s “interests” and

“skills” sections (but without being

untruthful, of course) accordingto a company’s vision and the

position’s requirements. This way,

you will be able to answer withmore than just clichés when you

score a job interview.

Rank passion over grades

and drive over salary. A fresh

grad shouldn’t expect to get

more than an entry-level post, butwhen you package yourself as

someone who is more driven and

passionate than the rest, yourfighting chance to get that dream

job becomes higher.

Highlight items in your resumethat show you’ve accomplished

more than what’s expected.

These include extracurricular

activities, volunteer work, andinternships. Antoine D. Moss,

Ph.D., an educational consultant

and transportation managementspecialist at NASA, says that

students must optimize their

internships and do regularvolunteer work, in order to

cultivate skills that would

separate them from the pack andshow where their passions lie.

A college degree is just one part of yourresume. Build around it now to boost youremployment chances BY ROCEL ANN G. JUNIO






He was then hired by a leading

radio station as a student DJ. Seven

months into his part-time work, a

permanent spot opened up. “Therewere 10 of us who applied and

there was a process of elimination,”

he explains. “Thankfully, I got the

graveyard gig.”

Fast-forward to today and Gonzalez

is juggling TV and event-hosting

jobs, sportscasting duties, and his

very own morning radio show, On

Demand , on Magic 89.9. But while he

is certainly talented, Gonzalez credits

his accomplishments to the advice

his father shared to him when he was

young. “His philosophy is you increase

Take It From Him

Ready to SoarBroadcaster Boom Gonzalez shares how you can be ready to step up when the opportunity arises BY WAYNE JOSEPH TULIO

GONZALEZ’SSCRIPT

Adopt a student mentality in

everything you do. Learning doesn’tstop in the classroom. There will always

be lessons from other people and your

own experiences.

Enrich your skills. You’ll have more

opportunities if you choose to be versatile.

Enjoy the process. Success doesn’t

happen overnight. Understand that there

are steps you need to take to get there.

Set your priorities. It will help you channel

your energies to the things that matter.

Pay Your Dues

“When you’re aspiring [to

accomplish] something, there is a

process. There is such a thing as

earning your wings. It all starts with

doing it for the right reasons. If your

attitude is like that, only good things

can come out of it. Some people

don’t realize that they’re in a hurry.

You have to put in the work first.

Accolades and perks shouldn’t be

your end goal. I always share this

with younger guys. I tell them na

hindi ganun kabilis. There are afew people who have guided me,

and I kind of want to pay it forward.

It’s a process—you strengthen your

fundamentals [when you] do not skip

steps. Trying, failing, rediscovery—

those things are all part of it.”

Manage Your Time Well

“In fitness, they say that it’s not

how long you work out but how

[efficiently] you do it. I also try to

apply that principle to my work.

With the 24 hours that I have, it’s

tough but it takes a lot of discipline.

I think when your priorities are setand you’re motivated, you’ll find a

way. You’re going to go through

rough times with your schedule and

you’ll probably say no to a lot of

stuff. But that’s when [your sense of

priorities] will help you decide what

you need to do.”

The success story of Boom Gonzalez is written withone theme: preparation. During his years at MiriamCollege (yes, they had male students back then), he had a steady job as a DJ and was doing club andparty gigs when the interest in radio work kicked in.“I already had experience, but I wanted to do thetalking part already,” he recalls.

your chances [of success] when

you’re prepared” he shares. “His line

was, ‘They wait, you prepare.’”

Read on and follow Gonzalez’scues on how you can always be

ready to win battles in any endeavor

you pursue.

Always Choose to Learn

“I’m a sponge and I continue to

be so until this day. I owe a lot

to industry veterans who have

guided me and given me tips. I

have this attitude that you cannot

stop learning and there’s always a

fresh take on things. Even if people

see me as a veteran, I always treat

myself as a newbie, like I don’tknow everything. Take the UAAP

coverage—I come in every season

wanting to learn a new skill. I want

to approach my job a different way.

Even if people say you’re good,

don’t believe the hype. I always

check previous games to see what

else I can improve on.”

Aim to Be Versatile

“My dad always told me, ‘When

you get into something, pahinog

ka. When hinog ka and you’ve

developed the right fundamentals,

the next step is to go in a differentdirection while maintaining [the

level] you’re in currently.” Explore

and be versatile. Separate yourself

from the group. It’s an inner

motivation not to stay stagnant.

There will always be new guys and

great talent out there. I have to

either adapt to stay ahead or just

be able to do things before they

start doing it. I want to learn and

try different stuff. If I fail, at least I

tried. Then I redirect my energies to

something else.”




CHECK OUT OURJULY ISSUEf A GUY’S FOOD GUIDE: Know which food is better,

and which ones are the best

f How to succeed without a college degree. (Don’t tell your mom).

f 15 MINUTE WORKOUT: Total Body Muscle

Assault. You need this!

Why stop at being varsity-hot, when you can look like part of the big league? When you say it’s time to grow up, we’ll tell you how to have real fun.

NEXT!f GET INSPIRED! MH honors Heroes of Health

and Fitness this August.

f DON’T MISS OUR WATCH GUIDE! Swank

know-how for your wrist! (Because you know it’smen’s best accessory!)

COMING SOON!f September issue dishes the best grooming

products for men, plus the juicy details about theMen’s Health Urbanathlon race

f October issue teaches you style for real men

!GET MORE

Get your copy now! It's 100% useful!



Dressingwell fordifferentoccasions

is aboutmixing andmatchingthese keypieces

CASUAL WEAR Virtual Plus Jeans blue vintage stripe V-neck T-shirt,

P299.75, and blue slim fit jeans, P799.75 from The

SM Store. Lacoste black canvass ramer sneakers,

P3,995 from Lacoste Footwear Trinoma

TIP: V-neck T-shirts look dressier than

round-neck ones. Opt for plain and stripe

slim-fit T-shirts in basic colors like white,

black, and shades of gray and blue.

DRESSY CASUAL WEARBaleno red acid washed classic polo shirt, P499.75,

Virtual Plus Jeans, blue slim fit jeans, P799.75,

Milanos black Jamal2 loafers, P799.75 all from The SM

Store

TIP: Plain slim fit polo shirts are versatile

and can be dressed-up with a blazer and

chinos. For events that are a bit more casual,

you can wear them with jeans or shorts.

ords & Styling by

ador R. Madamba

Photographs by

Dix Perez

St yl eB

a si c s




DATE WEARUberto Duranti black and blue stripe long sleeve

slim fit shirt, P799.75, Main Street gray blazer,

P1,399.75, Virtual Plus Jeans black slim fit jeans,

P799.75, Salvatore Mann black leather Itachi

lace up shoes, P1,299.75 all from The SM Store

TIP: For a formal affair with her, wear

dark colored plain or striped slim fit

long sleeve shirts with dark slim pants

or jeans. Complete the look with a two-

button blazer or jacket and classic black

leather laced-up shoes.

BUSINESS WEARWharton blue long sleeve slim fit shirt, P1,099.75,

Wharton midnight blue slim fit pants, P999.75,

Armando Caruso blue stripe necktie, P249.75,

Salvatore Mann black leather Itachi lace up shoes,

P1,299.75, MSense Street black leather briefcase,

P999.75 all from The SM Store

TIP: Look neat and professional for a job

interview by wearing slim fit long sleeve

plain or stripe shirts. Go for slim dress

pants, and classic printed or textured ties.

GYM WEARBo’ Athletics black and yellow performance short

sleeve shirt, P649.75, and All Star black shorts,

P499.75, from The SM Store. Skechers black and

gray GOrun2, P4,395, at Market! Market!

TIP: When you work out, wear clothes with

breathable, stretchable, quick-to-dry material

to keep you cool, and comfortable. Black

is a great color choice as it is slimming and

doesn’t show sweat marks.




Grooming

Stay Fresh

YYYYOOOOUUUUURRRRRRRRR BBBBBBBBBEEEEEEEEESSSSSSSTTTTTTTTT FFFFFFFFFFFAAAAAAAAAAACCCCCCCCCEEEEEEE FFFFOOORRRRRRWWWWWWWWWWWAAAAAAAARRRRRRRRDDDDDDDDDDDD A Ar Ar Ar Ar Areeeeee yoyoyoyoyoouuuuuu wawwaaww sh shhh shhinininininnnggggg yoyyoyooururururu mmmmmmugugugugguguguugu ttttttthehehehhehehe rrrrrrigigigigigigigi hthtthththttht wwwwwwayayayayyyyyayyayayyaaay??????????

ClClCleaeaeaeansnsnns s seeeee UsUsUsUsUUsse ae aaae ae ae gegegegeennntlntln lee fe fe fe fe faciaciacaciciacacacac alaalalalalallalala waswaswaswaswww h thh th th th ttto ro ro rrro ro ro ro rooo ememoemoemoemmemoemoemoemmmooemememmeeee veveveveveedirdirirdddirrt,t,t,t,, oioioiloiloo , a, a, a, aandndndnn bacbacbacbaaab cccttertererterriiaia.ia.ia DoDoDoDoDon’tn’tn’tn’tn’t’t’tn ususususususu e ae ae ae aae ae ae babababaaabbbabab r sr sr srr sr soapoapoappoapoapoappp fofofofoforrrrrrr

youyouyouyouououyoy r fr fr fr ffacaceaceaceac bebebecaucauauauauucacc seseseesesesesee ititttit wwwilwillilwwwilill dl dl dl dl ryryryryyryryyyyy upupupupupupupupp youyoyouyouuuuuyyouuyouuyy r sr sr sssr sr srrr kinkinkinkinkinki anananannnnnnddddddd

mamamak mak mak mak k k ee ie iit ft fft ft ft fffeeleeeeeeleeeeleee tittitightghtghtghgh ..

TToToTooooneneee AftAftAftAftAff ererererere clecleclecleeclec ansananansnsansininginingngiiingngngngnngggg, uuuu, u,, u,, u, u, sesesesesesesseesese a ta ta taa ta taa ttta ta ttta taa toneoneoneoneoneeoneonononeeneoo r tr tr tr tr tr ttrrrr o roo ro ro ro ro emoemoemoemmmemomomoememommmm vevvvevevev

aananyananyynyaannyaany exexexexxeexcescescescescescesesess ds ds ds dddirirtirttt aananananand od od od od od od od ood il,il,il,l,il,ll,l,, tototootoototoototootooto rererereeereeeeereeducducdududucducucduducducdududducdduducd cdd ce pe pe pee pe pe ppppee poreoreooreoreoreoro e sisisisisissize,zeze,zezze,zezzez anananananaanaaandddddddd

totototototototooooo prepreprepreppreparpaparparppaapare ye ye ye ouroururuourourouour sk sk sk sk k sk k k k k k k ininininnnininnnn fofofofororfororrrfoorrofof r momomomomomomomoistististisisttttistttssiststtuuriuriuriuriuriuuriuuriuuuuuririrrrruu zinzinzinzinzininzinizininzzz g.g.g.g.g.ggg.g.g.g.g

ExExExExExExEE fofofofofolililiataatatateeee UseUseUseUseUUsUsUss anananananananan exeexexeexexexexeexexexxfolfolfolfolfolllfolfofooofololofolffofo iatiaaatatiatatiatiatiiai ingingiingingingingingingngnn fafafafaaffafafafafafaafafaafaceccceececececececcee wwwaswaswaswasasaswaswasswasassw h fh fhh fh fh fh fh fh fh fhhhh fhhhhh ororororororororror

onlllnlononlonlonlonloonoo lon y ooy oyyy ooy oy oy ooy onncencencenceece ororoorororooooro twtwwwwwwtwwtwtwtwwt iiceiceceiciiciiceiccceccc aaaaaaaa wwwweeweweeweeweeweeweeeeeewww eeweeeek tk tk tk tk ttk k ttk tttk k do do do do do dddddo ddo do do do doo ddo do o eepeepeepeepepeeppppeepeepeepeepeepppeeppplylylyyyyyyyyylllllllylylyly cleclecleclecleeecleclecleclecleananannanannann porporporporporporpopopororopororpopopopoorppopoppppppp eesesesesesesesessesssananandandnddd rerereerrerrr movmmomovovvvvmove de dee dddde deee eaeaeaeadeadadaddadddadadddadadaadeead sk sk sk sk sk ssk ssk sk k sk k ininininininini cecccecelcelcelcccecceeelccc llcccc lslslslslslslsls tototoootoooooototot exexexexpexpexpexpxpexpexpeeeexpexpeexexppe pxposeoseoooososeoseoseeoseoosooosse heheheheheheheheeeehheheealtaltaltltaltaltaltaltaltaa hyhy,hy,hy,hy,yyyhy,hy,hy,hy,hyy,hy,y,

smosmosmsmsmomosmoos othothtthothhoo sk sk k sk sk sk k in.in.ininnin.ninininin

MoMoMoMoMoMoMoMoooM isis s s sisisisi tututututututtuririririrr zezezezezez AAAppAppAAAppAppAppAppppppAppppAApApppppAppApAppAppppAppppAAAA lylylylylylylylylylylylyyyyyllyyy aa ma ma mmma ma mmaa mma ma mmmma moisooisoisoisoisoisoisoioissoiisoisisoisooioisoisoissssoissssoo so ssii turturturturturturtttururturturturtuturturturttturturturturuutututurtutuurttt iizeizizezeizeeizeeeizeei eiiizizeizeizizeizizz r tr tr tr tr tr trr tr too k o k o k o k o k k o k k k k k oo k k k o k o k eepeepeepeepepepeeppeepeppeeeeeepeeeeeepppp yoyoyoyoyoyoyooyooyy urururururururrr

skikiskikikisk skikikisk sk kikissk skisk k k kisk sk ss n hn hn hn hn hn hn hhn hhn hhhnnnnn ydydyydrdrdrydrdyydryddrdryyydryyyyyddryddryyy ateateateeeateateateeatea eeeeed,d,dd,dd,d,d,d,dddddd,d,,, sofsofsofsofsoososofsofosofsofsofs t,t,t,t,tttt,t,ttttt, ananananandandndndandanddndndndda ddaaaaanana wewweweeewewewewelllllllllllllllll proproprprproproproproproopproproprpropprprprooopppropropropp tetectetetetecteccectececteccectececte tedtetetedttedtedteddedtededdttteeeet F. F. FFF. FF. FF. F. FF. FFF.. ororororooororororooor oiloiloililoioiooooooooooo yy sy ssy sy ssy kinkinkinkinkinkinnnk ,,,,,

usususeusseseseseeeseseeeeeeususeeeeeeus anananannannnaananaanaanann oioooiiiioiooooioooiiooooooooioiioiiiio l-fll-f-ff-ffffffff-fl-l-f-f-ffl-f-fl-f-fll frrrereereeeeeeeereereereereeeeereereereereer gegggggggegeeegegegegeeel ml ml ml mmml mml ml mll mll mlll moooioisoisoisoisoisoisoisioo soooooissoooioisoisturttttturtuurtururururturururtutuurtururrrrt rurizzizeizeeezeeizizeeeezeizeeizeiziiiziziz r ar ar ar aaaaarr ar arr aaaandndndnnddndndndndnddndndndnndndnn avoavavovooavoavoavoavooavovvovoooididddiddididdididdididddiddidididdd crecreccrereecrec ecrecccccrccrccrreaaaaammamsmsmsmsmsamamsamsmsss.

Adopt good grooming habits anduse the right products to keep youlooking fresh all day BY AMADOR R. MADAMBA

*ALL ITEMS ARE AVAILABLE AT LEADING DRUGSTORES, SUPERMARKETS, AND DEPARTMENT STORES

HEAD & SHOULDERSSPORTS FRESH

ANTI-DANDRUFFSHAMPOO

Get rid of dandruff and

prevent it from coming back

by washing your hair with

a citrus-scented shampoo

leaving your hair and scalp

feeling light and fresh.

(180 ml, P119)

REXONA MEN ICE COOL ANTI-PERSPIRANT

DEODORANT AEROSOL

No one likes body odor so use an

anti-perspirant that you can easily

spray on to keep you smelling

good. (150 ml, P145)

VASELINE MEN FACE ANTISPOT WHITENING

FACE WASH OIL CONTROL

This facial wash contains vitamin B3

and glacial clay that helps remove

oil from deep within your pores. It

also has a cooling effect for clear

and fairer skin. (50 g, P90)

DOVE MEN+CARECLEAN COMFORT BODY AND FACE WASH

Prevent dryness by using a

body and face wash with micro

moisture technology that rinses

easily leaving you smelling and

feeling fresh and clean.

(400 ml, P170)

NIVEA FOR MENOIL CONTROLMULTI-EFFECT 8MOISTURE GEL

Formulated with carnitine,

salicylic acid, and mineral

magnesium, this moisturizer

controls your skin oiliness,

reduces shine, and prevents

whiteheads and blackheads. It

also tightens and refines your

pores to make it look smooth

and fresh. (50 ml, P199)

MASTER OIL CONTROLMAX AND ZEROILFACIAL SCRUB

This product removes deep-

seated dirt and excess oil with

mineral clay, an antibacterial

agent, and microscrubs to

help prevent blackheads and

whiteheads. It also controls oil

for up to eight hours and leaves

your skin feeling cool and fresh.

(100 g, P150)

L’OREAL MEN EXPERTPURE & MATTEPOWERED WATER

Stay shine-free with this toner

enriched with algae extract

to remove excess oil and dirt.

It also has salicylic acid to

remove impurities and tightens

your pores. (125 ml, P139)

hhhhhh

wwwwwww

ffoffoffffoffff

yyyyyyyy

((((((((((

LLLLLLPPPPPPPPPPPPP

SSSS

eeeee

totototott

ItItIItItt

rerer

yyyyy

A A AN AN A A A A A

PPPrPPrPrPrPrPrPPrPr

bbbobobobobbobobbobob

momomommomommomo

eaeaeaeaeeae

fefefefeefeefeeffefeefeeeeeee

(4(4(4(4(44(4(4(44

MMMMMMMMMMMMMMMMMMMMMMMMMMMMMFAFAFAFAFAFAFAFAFFFF

TTTThThTTThhhhh

sessseeeesssseee

mmmmmimimiii

agagagagagagagaaggaaaaaaaaa




Party

BIG EATER,MONEY SAVER!Never let a tight budget getin the way of going out toeat. Sasha Lim Uy, editor ofthe upcoming compilationSpot.ph’s Top 10 Food Lists,gives these peso-savingdining tips

BEST PLACE TOHANG WITH YOUR BROS

BEST PLACE TO HAVE A BARKADA FOOD TRIP

BEST PLACE FOR A DATE NIGHT

BEST PLACE TOHAVE A DRINK

El Chupacabra

El Chupacabra offers a tastyselection of authentic Mexican street

tacos. Your choice of meat is grilled

to perfection, mixed with chopped

onions and cilantro, then served in asoft handmade tortilla.

You won’t be able to resist the

call of the beers, too, at around P45for the local brewski—well below the

Makati average. The establishment’s

dive-bar ambience—dingy lighting,walls scrawled with Spanish vulgar-

ity, monobloc chairs spilling out to

the street—is perfect for washing

down those excellent tacos with abottle or two.

BRING AROUND: P350 (ENOUGH FOR 3 STREET

TACOS AND 2 BEERS) TRY THIS: BARBACOA STREET

TACO (P120), BEEF STREET TACO (P80) HOURS:

2 PM TO 12 AM, MONDAY TO WEDNES DAY; 2 PM

TO 2 AM, THURSDAY TO FRI DAY; 2 PM TO 3 AM,

SATURDAY ADDRESS: 5782 FELIPE STREET, MAKATI

CITY TELEPHONE NUMBER: (02) 89 5-1919

Levante Food Market

You can’t go wrong with a foodmarket, where it’s all about good

choices at rock-bottom prices. Enter,

Levante at Eastwood City Walk.

It’s the new kid on the block whichmeans there are a couple of new

stalls you must try.

The raunchily named Eat My GFoffers some tasty garlic fries, while

diet cheaters can flock to Cheat Day

for a mean one-third-pound burger.Of course, food-market classics like

Maria’s Ilocos Empanada, Carlo’s

Kitchen, and Schmidt’s Gourmet

Hotdogs will never let you—or yourwallet—down.

BRING AROUND: P200 (ENOUGH FOR A GOOD MEAL)

TRY THIS: CHEAT DAY’S CHEAT DAY SPECIAL

(P180), EDGY FOO DTRIP’S BABY BACK RIBS WITH

RICE (P120) HOURS: 6 PM TO 3 AM, THURSDAY TO

SATURDAY ADDRESS: EASTWOOD CITY WALK 2,

LIBIS, QUEZON CITY

Cantina Sicilianata

Indulge your girlfriend in true

Godfather style—“Leave the gun,

take the cannoli”—at this cozy Italianrestaurant. Their cannoli is a steal

with ricotta and pistachios wrapped

in a crisp shell, tinged with choco-late, espresso, and confectioner’s

sugar.

The other Sicilian entrees on themenu are great, too. Both the Polpetteal Sugo (tangy meatballs topped with

an excellent sauce) and the fried Aran-

cini clock in at under P150, while thePesto Siciliano with sun-dried toma-

toes is also a good choice. Working

with a don’s budget? Impress her byspringing for some wine.

BRING AROUND: P500 (AN ENTREE EACH FOR HER

AND FOR YOU, AND OF COURSE, THE CANNOLI) TRY

THIS: POLPETTE AL SUGO (P140), CANNOLI (P135)

HOURS: 10 AM TO 9 PM, MONDAY TO SATURDAY

ADDRESS: FACILITIES CENTER BUILDING, 548 SHAW

BOULEVARD, MANDALUYONG CITY TELEPHONENUMBER: (02) 570-2905

Bugsy’s

You may be a student, but please,don’t drink like a one. A true imbiber

cuts the screaming, holds his alco-

hol, and binges only on good vibes.

If you want to drink like a gentleman,then Bugsy’s is a good spot.

Though there are two other

branches at Salcedo Village andBurgos Circle, Bugsy’s Julia Vargas

still remains a fave, with its vintage

feel. The selection of liquor isn’tflashy, but it’s extensive, and the

menu is topnotch. If you want to stop

drinking like a mad man and start

drinking like Mad Men, this is theplace to be.

BRING AROUND: P300 (SHOULD BE ENOUGH FOR

1 RUM-COKE AND 4 BEERS) TRY THIS: RUM COKE

(P78), PALE PILSEN (P48), CERVEZA NEGRA (P50),

BUGSY’S FAMOUS CURED BEEF SURPRISE (P250)

HOURS: 11 PM TO 5 AM ADDRESS: CITY GOLF PLAZA,

JULIA VARGAS AVENUE, ORTIGAS, PASIG CITY

Stick with house water. While it’s tempting to order asweet drink when dining out, a restaurant cola can cost

up to 2 or 3 times the supermarket price. Just spend your

money on the food.

Eat before you eat out. Eating dinner at home before

going to the resto will mean you order less and save more.

Don’t pig out. Not only is overindulgence a sure way to

gain back all the calories you’ve burned at the gym, it’s alsoa gigantic money suck. Instead, order less than what you

can actually eat. After all, dining out is about the taste andexperience, right?

Go for value. If you’re out with someone, go to a res-

taurant with famously large servings and share one dish.This way, you get to eat what you like for half the cost.

Also, check out coupon sites like www.metrodeal.com.

They offer deep discounts or package deals for select

restaurants, for meals that will otherwise cost a big chunk of your allowance.

Night Out on the Cheap!First rule of college: Never let your allowance get in the way of a goodtime. We’ve assembled a list of the best value-for-money places to

knock back a few beers, grab some good chow, and just chillBY LIO MANGUBAT

P H O T O G R A P H S B Y ( E L C H U P A C A B R A ) L I O M

A N G U B A T , ( L E V A N T E ) A Y A T A N T I A N G C O , ( C A N T I N A ) S A S H A L I M

- U Y , ( B U G S Y ’ S ) C O U R T E S Y O F B U G S Y ’ S .




“ I remember the savage drinking in a

ramshackle eatery in front of the Maria de

Leon station near UST. Red horse, gin

Gatorade, grilled pig ears–those were the

staples. Of course, it was soundtracked

by Soundgarden, Faith No More, and

at Mayric’s, The Jerks. We nicknamed

the owner’s ultra-violent kid “War Pig.”

Afterwards we’d go to the late Ma’am Ophie

Dimalanta’s classes and got this epiphany:

we could all get drunker still on poetry and

TS Eliot.” Igan D’Bayan, Artist

“I took this course in college which wasn’t really what I wanted, butsince I had studied in the schoolsince prep, I decided to continuemy studies there. I got kicked outafter a year. I ended up in anotherschool and took the course that I waspassionate about, and I enjoyed therest of my college days.” Sid Maderazo, Commercial Director

The Dog Days Are OverCollege could be a time for academics, shaping your identity, or utter

debauchery. Eight men share what it was like for them AS TOLD TO ANTON D. UMALI

“College was oneof the most crucialturning points inmy life. That’s whenI really started

fi guring out whoI was and whatI wanted to do. Ilearned that freedomgoes hand in handwith responsibility.In other words, Itook one too many

free cuts andended up fl unkinga semester. So Ilearned my limits…and started cuttingresponsibly.” Gino Quillamor, Radio DJ

“Hated math. Loved Lit. Scholarshipmoney was spent on beer in Dapitan,among other intoxicants. Did notmarch on graduation day. Got diplomaseven years after. Life is good.

”

Lourd De Veyra, Writer/TV Personality


“College was a time of discovery and mistakes!It was a trailer of whatreal life was going to be.I started business young toget through school and learneda lot. I tried everything from

being a nerd, a politician,a wannabe, and a rock star.” Stephen Ku, Businessman

“ I liked being on campus but I don’t

think I was ready; I was a timid probinsyano

and was going through a bit of culture

shock and unsure of what I wanted to

major in. I ended up in Communication

Arts, then Political Science then Literature,

but I always went to the library to borrow

anything and everything about music

instead of my assignments.”

Francis Brew, Musician

“Dropping out ofcollege was the bestthing that ever happenedto me. It forced me towork in a restaurant andfrom there I never lookedback. Now, I have no

regrets about it.”Chef Roland Laudico,

Chef/Restaurant Owner

“The college years are amake or break time in aperson’s life. You can over-enjoy and end up ruiningyour life. I just studied hardand hoped that I would geta good job after, and thenI could over enjoy. Andruin my life.” Ramon Bautista, comedian





Documents

Mens Health University Philippines 2013