ISSUE #9





STAR OF SPARTACUS


LIAM MCINTYRE


HAD TO GET INTO FIGHTING


NUDE SCENE  SHAPE


To prepare for the series,
Liam changed his physique by 
learning about his body
and working out.
Even off-season!





It was hard adjusting but he did it and now loves it!





WHAT DOES 
LIAM MCINTYRE 
EAT TO 
GET STAY
 IN SPARTACUS SHAPE?



LEAN PROTEIN….LOTS OF IT

Oatmeal plus protein powder for breakfast.
Other meals are also protein-centered like chicken and fish.
Lots of fruits and vegetables.
Some carbos.
All provide maximum energy for strength training.


WHAT ARE THE 3 MOST POPULAR
NEW YEAR’S RESOLUTIONS?

Get back in the gym.
Eat better.
Be nicer to a loved one.


THE #1 QUALITY OF
THE MOST EFFECITVE BOSSES IS?



Humility


NAME 2 BENEFITS 
OF STRENGTH TRAINING

Improve memory performance
Improve attention as you age
Train 60 minutes.
3 times a week.


NEUROLOGIST’S EATING HABITS


Dr. David S. Liebeskind 
Professor of Neurology at UCLA

Drinks 2 cups of strong coffee every day
 – because drinking coffee can decrease stroke rates.

Diet of low carbohydrates: 
lots of eggs, fish, veggies.
Snack on cashews and other nuts.
Special treat: a big bowl of cereals.


HOW DO YOU OUTSMART FLAB?



On your plate: 3 fist-sized portions:

protein + fruits/legumes + veggies


HOW TO FALL ASLEEP FASTER


A handful of almonds or hazelnuts
soothes appetite and quiets brain.


SLEEP = WEIGHT LOSS


A Canadian study showed that dieters lost
1.6 extra lbs of fat for each additional hour of sleep at night.




DECREASE RISK 
OF 
PROSTATE CANCER 
BY 40%


Eat 3 to 5 servings of cruciferous veggies every week:
 broccoli, brussel sprouts, cabbage.


WHY DO WOMEN NAG MORE THAN MEN DO?


Because they’re trying to open up a dialogue.


DANGER !
FISH FULL OF MERCURY



Predatory fish such as swordfish, 
king mackerel and other large fish.


HEART-HEALTHY FISH


Sardines, herring, anchovies.
All are oily and small.


MORE LYCOPENE 
LOWER LEVEL OF STROKE RISK

Tomatoes . Beets . Watermelon
Pink Grapefruit



HIGHER LEVELS OF VITAMIN D
=
 STRONGER UPPER & LOWER BODY MUSCLES


How much do you need every day? 
Take supplements.
Most adults need 600 iu per day.


GOLFERS!



WOULD YOU LIKE TO SWING 
A GOLF CLUB  
FASTER?


Do 3 vertical jumps with arm swing.



TO REDUCE BLOOD PRESSURE


Do isometric bicep curls.


AMERICAN EGG FARMERS REPORT



American egg farmers lowered cholesterol per egg by 14%.
Eggs have high quality protein.
Eaten for breakfast, they will keep you fuller longer and energized all day long.


WANT TO BE HAPPIER


Eat more than 2 servings of fruits and veggies daily.
The more produce you eat, the more your mood can improve.




DO FROZEN BERRIES HAVE
AS MUCH ANTIOXIDANTS AS FRESH ONES?


Yes. Almost as much. 
Freezing doesn’t lose much potency.


AVOID CANCER

To block tumors and decrease your risk of
oral esophageal, colorectal and kidney cancer 
eat cruciferous vegetables:
broccoli, cauliflower, cabbage, kale.
Frequency: at least once a week.


FLAT BELLY FOODS


Vitamin A: Sweet potatoes, carrots, spinach.
Vitamin C: Red peppers, oranges, broccoli.
 Iron: White beans, lentils, artichokes.
Magnesium:  Bulgur, chick peas, Brazil nuts.


HOW TO EASILY
JUMPSTART YOUR 
WEIGHT LOSS PROGRAM
Take a brisk walk.


WANT TO FEEL LESS FATIGUED?
Exercise outdoors.
Try: cycling.


HOW DO ATHLETES 
AVOID CATCHING COLD?
By eating cold water fish containing healthy fats.



NAME 3 GOOD PLACES TO MEET WOMEN
IN PERSON NOT ONLINE


Art show opening
Dog park
Charity event


DO YOU KNOW WHAT 
WOMEN PREFER
DURING SEX?


Touch instead of talk
Make eye contact
Moan
Gesture


1 IN 3 WOMEN FEEL PAIN DURING SEX
The answer?
Foreplay for more than 10 minutes.
Lubricants that are silicone or water-based.



FOREPLAY ADVICE
Stimulate first.
Tell her how great she looks in her jeans
Touch her softly
Tickle her gently
Squeeze her butt
Undress her slowly
Tiny kisses
Tease slowly
Blindfold and kiss


CYNTHIA ADDAI-ROBINSON

SAYS



Women want to be courted
Give her flowers
Kiss her slowly
Don’t assume
Communicate
Converse intelligently
Impress her friends
A woman’s body is not her only asset


WANT TO LOOK 
YOUNGER 
FAST?


Wear low-cut jeans
Carry a backpack
Get a younger haircut


NAME 3 HEART RISK FACTORS
Genetics – 50%
Diet – 25%
Lifestyle – 25%


COMMON EXERCISE MACHINE MISTAKES


TREADMILL
You run on even ground. Set it at 1 or 1.5%.

ELIPTICAL
You set the resistance too low.

ROWING MACHINE
You use your upper body to initiate strokes.
You should be using your legs.

STATIONARY BIKE
You sit on your seat while you cycle.
You should be standing up from time to time.



COMING SOON !

Men's Health Summary
FIT READERS



MEET MATT REVICH

AMAZING ABS !

AMAZING PERSON !

AMAZING LIFE !

Star of the next issue of

Men's Health Summary

FIT READERS