Innholdsfortegnelse for September 2016 i Men's Fitness South Africa

I can still remember the first day I put my hands on a magazine that had anything to do with training; I walked past a FLEX magazine whilst on a family holiday in Umhlanga and just had to have it. As a 14 year old I was rather cash strapped so my mom reluctantly gave me the money for the magazine. I dissected and analysed every bit of content. I soon convinced my mother that a gym membership was essential to my existance. Once/ When she got me one of those I was able to put my newly acquired knowledge into practice. Some years have past and that burning desire and passion for the entire fitness industry is still strong. After tons of research I found Men’s Fitness to be…

More and more, millennial-filled companies like tech firms and ad agencies are de-emphasising (even discouraging) workplace formality. So how’s a guy to dress? Save the Grateful Dead tie-dye for the weekend and invest in some high quality, flatteringly cut button-front shirts, designed to be worn neatly untucked. With shorter, less draggy looking tails than a traditional button-down (it’s cut to end halfway between the belt and the bottom of your pants zipper), the shirt falls trimly outside the pants. Perfect with dark jeans or twill chinos, it also works under a jacket for a client meeting or lunch with the boss.…

EVERYTHING YOU NEED TO MAKE LIFE WORK FOR YOU The new golden age of the running shoe is upon us. Now more than ever, shoemakers are using the power of recorded data (human and otherwise) to create footwear that can help you correct your form, boost your speed, and improve your performance. On these pages, you’ll find seven brand new models to help you take your running further (and faster) than ever before. BEST FOR PUMPING YOU UP Puma Ignite Dual SEE PAGE 27 Engineered to provide ultimate flexibility and cushioning for mid and long distance runners. The Ignite Dual features the proprietary Ignite Foam midsole that’s visible on the heel and hidden in the forefoot, to offer full-length energy return. Articulated chevron grooves are designed to compress during landing…

There’s more to great hair than just squeezing a fluorescent blob of gel out of a tube in the morning and calling it a day. But it doesn’t have to be a lot of work, either. With a few specialised products like these, which remove shine, maintain hold, and clean thoroughly without harmful ingredients, you can achieve perfect hair every day with minimal time and effort. FINE? DRY? THINNING? THERE’S A WAY. CHECK OUT THESE MALADY-CURING HAIR PRODUCTS. CLOCKWISE: KIEHL’S Amino Acid Conditioner Bring dry hair back to life with this paraben-free formula containing powerful plant-derived antioxidants, protein, and vitamins. kiehls.co.za DOVE MEN+CARE Thickening Spray Gel This spray-on gel with a unique caffeine-infused formula gives your hair a clean medium hold that’ll keep it thick and full all day long.…

1) Fitbit Surge ■ The newest Fitbit is the most advanced yet. Fitbit dubs it a “super watch”, with continuous heart rate monitoring and a built-in GPS to track your kilometres and overall fitness. The new smart watch interface also provides notifications for calls and texts as well as quick flashes of your stats. The battery lasts up to seven days on a charge. fitbit.co.za 2) Monster iSport Bluetooth Wireless ■ These iterations of Monster’s iSport ear buds (some of the thinnest Bluetooth-capable buds ever made) won’t add any distracting extra weight to your run. They’re designed (with their own volume control) to be tangle-free, for quick, on-the-go workouts. They’re sweat-proof, so they’ll last over the long haul. takealot.com 3) Lululemon Sweat Session ½ Zip Silver ■ Made of a…

USN’s Cameron van der Burgh represents South Africa in its very best l ight. An example of what dedication, meticulous preparation, sheer guts and hard work can achieve. The mild mannered, funny and articulate swimmer has become a South African icon through his exploits in the pool and while Cameron is so much more than just a swimmer; it is also these qualities that we as South Africans should look to emulate. He is studying a part-time course in Financial Management through UNISA and is looking to enter the entrepreneurial field once his days in the pool are over. As much as his Olympic medals and various World Championships have brought us great joy, the fact that he is broadening his horizons post professional sport should also be celebrated. Far…

Your better-body blueprint At Men’s Fitness it’s our job to figure out how the best bodies get that way, then deliver those secrets to you so you can put them into action. For example, in this issue we hacked Mark Wahlberg’s training program to bring you an arm-building workout that can earn you action-hero muscle. We broke down the basics of plyometric training so you can sprint your way to a leaner body.We even figured out the formula behind one of the hottest nutrition trends, mason jar salads. So you can have fast, fresh, ab-melting meals on the go. Now that you know all the secrets, you won’t need any more excuses. BUILD YOUR BEACH BODY NOW, AND HAVE THE WHOLE SUMMER TO ENJOY IT.…

IF YOU CHOOSE THE RIGHT EXERCISES, A SET OF DUMBBELLS CAN DO THE WORK OF A FULL GYM. It’s been the Men’s Fitness stance for years that anybody, including you, can get ripped abs. Even if you have less-than- Herculean genetics and just a second-rate space to train in. We’ll prove it again with this program to build six-pack abs and more muscle overall in just six weeks. The only gear you’ll need are dumbbells, a pull-up bar, bands, and a bench. How it Works ■ You don’t need barbells, machines, or cardio equipment to get ripped. A bare-boned home gym setup is enough; combined with careful programming. You’ll start the plan performing higher reps on your exercises and taking short rest periods. Every two weeks, you’ll increase the weights,…

STRENGTH TRAINING CJ Murphy, M.F.S. Owner, Total Performance Sports, Everett, MA, USA Jim Smith, C.S.C.S. Owner, Diesel Strength & Conditioning Zach Even-Esh Owner, Underground Strength Gym, Edison, NJ, USA Ben Bruno Personal trainer, Los Angeles, benbruno.com PHYSICAL THERAPY Jay Dicharry, M.P.T., C.S.C.S. Director of biomechanics, Rebound Physical Therapy; coach, USA Track & Field; coach, USA Cycling, Bend, OR, USA WEIGHT LOSS Bob Harper Fitness expert; best-selling author of Jumpstart to Skinny; trainer, NBC’s The Biggest Loser Chris Powell, C.S.C.S. Trainer; author; transformation specialist, ABC’s Extreme Weight Loss Frank G. Bottone Jr., Ph.D., R.D. Author, The Diet Denominator: Fill Your Tank for Less NUTRITION Elizabeth M. Ward, M.S., R.D. Award-winning writer, nutrition consultant, spokesperson Angela Lemond, R.D.N. Owner, Lemond Nutrition; spokesperson, American Academy of Nutrition and Dietetics FOOD Danny Boome Celebrity…

It’s the scientific discovery of your dreams: New research has determined that, aside from lowering your cholesterol, your risk of stroke, and the probability you’ll die of heart disease, eating chocolate actually improves your brain’s cognitive functioning. The study, reported in the journal of Appetite, used data from an existing study to compare how often subjects ate specific foods with how high they scored on a range of cognitive tests. And the frequent chocolate eaters knocked it out of the park, doing significantly better on memory, organisation, and abstract reasoning tests than subjects who treated themselves less often. It’s chocolate’s antioxidant-heavy flavonols that are the real brain food, researchers believe. Though that’s no excuse to fill your fists with Milky Way and Snickers bars. Dark chocolate has the most flavonols,…

Could an ingredient in curry erase scary memories? Scientists at the City University of New York (USA) gave rats electric jolts, and played a sound at the same time, so they’d link the two. After a while, they played the sound without the shocks, and the rats still froze, frightened, in their little rat tracks. The team then switched up the rats’ food, feeding one group curcumin, a compound in the Indian spice turmeric, an ingredient in curry. When the sound was later played again, the rats eating regular food still froze with fear, but those eating curcumin didn’t; a sign that their memory of the earlier experiment had vanished. Speculation is that curcumin may stop the brain from storing fear-related memories and could be used to treat conditions like…

Got some stinky clothes and some cheap vodka? Then you’ve got a natural, scent-free bacteria killer you can mix with water (1 part alcohol, 2 parts H2O) and spray on them to get the odour out till laundry day (or the apocalypse, whichever comes first). As few of us like smelling funky (and even fewer of us dislike vodka) this seemed worth trying. So try it we did. It was one squirt for us, one for our turtleneck; one squirt for us, one for our running shorts. Yup, it worked great. Now, if we could just remember where we left them all to dry……

There’s no magic elixir in elite runners’ breakfasts (we’re not counting the doped-up cheaters who eventually get caught); no essence of cow heart or beetle-wing extract with mysterious performance benefits. The perfect breakfast is simple—boring, even. “Simplicity is king”. says Brendan Gregg, a professional runner and coach with the Hansons-Brooks Original Distance Project; who has a PR of 13:46:49 in the 5K. The rules for the perfect pre-race meal according to Gregg? Keep it high in carbs, easily digestible, and familiar, and eat it at least an hour before the gun goes off. With that in mind, try this nutritionist-backed and runner-approved meal to nab a PR at any distance. THE PERFECT PRE-RACE BREAKFAST IS SIMPLE—AND THAT’S WHAT MAKES IT SO EFFECTIVE. Whole-wheat Bagel Drizzled in Honey ■ This is…

JEANNIE D: GIVING US A REASON TO RUN ON THAT PROMENADE You have recently been named a brand ambassador for Biogen! The first thing people think about when they hear that term is “freebies”! Does this mean you get a lot of supplements? I get loads of supplements! I have worked with Biogen for years, but we only made it official now. I use their vitamin range too. Run us through a day in the life of Jeannie D. Its absolute chaos but that’s why I love it! No two days are the same. I wake up pretty early and have to get my fitness routine out of the way – it usually changes because I get bored really quickly. Then I film – I’m still really connected to…

WHEN IT COMES to getting rid of our old electronics, it’s pretty much a Wild West free-for-all, with few laws, lots of bad guys, and everyone out for themselves. Despite a recent rise in eco-consciousness seen in bans on plastic bags and regulations phasing out incandescent light bulbs in favour of more energy-efficient bulbs, we haven’t really even begun to address the problem. Let’s start fixing that right now.  WHAT IS E-WASTE? JUST ABOUT E-VERYTHING. “E-waste” is the catch all for discarded electronic products, but the term is most often used in reference to gadgets like cell phones (It’s a fact that Americans replace their cell phones about every 18 months), printers, tablets, televisions, and computers. According to iFixit (more on these guys later), an estimated 20 million tons of…

TO SAVE YOUR SIGHT, EAT COLOURFUL FOODS AND “SCREEN” YOUR DIGITAL HABITS. Ahh, the girls in their summer dresses - so fresh, so lovely, so excitingly nubile. Want to still be able to check them out when you’re in your twilight years? Then listen up and take these steps before you become a half-blind, doddering old man. First, start piling on the red, yellow, orange, and dark-green fruits and veggies. According to a new twenty five year Harvard study on more than 100 000 patients, eating vibrant, nutrient-packed produce will cut almost in half (40%) your chances of developing macular degeneration; a leading cause of vision loss that robs people of the ability to read, drive, or even recognise faces (much less dresses) as they age. Another eye saver: Watch…

For six months, Brazilian Navy cadets took a break from regular boot camp workouts to conduct a weight-training experiment by doing either one, three, or five sets per exercise, and tracking strength gains. Result: The five-setters earned significantly more muscle mass than the other two groups, and upped their five-rep max more as well, the Journal of Strength and Conditioning Research reports. The findings back the “five sets/five reps” model that trainer Don Saladino, co-owner of NYC’s Drive495 gym, uses for big lifts like the bench press and squat. But for unilateral movements like side lunges and one-legged squats, do just two to three sets, to promote athleticism, he says: “You aren’t doing it to build muscle mass”.…

Brussels sprouts can be something of an acquired taste; and who hasn’t left kale in the fridge so long it could do double-duty as garden mulch? So it’s big news in the vegetable world that a brand new Brussels sprouts– kale crossbreed has been created, and it’s milder and sweeter-tasting than you’d guess from its parentage - yet every bit as full of vitamins, minerals, and other nutrients. “Kalettes”, as Ocean Mist Farms has dubbed the new fangled cabbage-family food (somewhat unimaginatively, we think – we’d have chosen something more memorable, like, say...“Ka-sprizzles”) have 45 calories perone-and-a-half cups and deliver 4% of daily vitamin C, and 120% of vitamin K. Use them in stir-frys and salads, or steam, sauté, roast, or even grill them up as a side.…

To get a clothing line going, you need either a barrelful of talent or a bold-faced name. Let’s see which of the new crop of celeb designers have both. —ANDREW STONE Kanye West LINE: Yeezy PRICE: $$$$ WHO’LL LIKE IT: Fans of dystopian mangled sweaters, at roughly R7 000 for sweat pants and R56 000 for shearling jackets. JUST WONDERING: Will sell-outs of his line give him a big head? WE’D TAG IT: “Yeezlaiaik, that’s expensive!” David Beckham LINE: David Beckham for H&M PRICE: $$ WHO’LL LIKE IT: Devotees of cool, affordable jeans, jackets, undies, T-shirts. JUST WONDERING: Will we look as good in them as he does? One can hope. WE’D TAG IT: “Trendy like Beckham.” Michael Strahan LINE: Collection by Michael Strahan PRICE: $$ WHO’LL LIKE IT: You,…

Taking a vacation anytime soon? This time around, toss the daiquiris and try something a little (okay, a lot) more thrilling. We scoured the globe to find seven of the biggest, baddest, fastest, most extreme rushes you can live through (though don’t quote us on that), each one guaranteed to kick your adrenal gland into overdrive. 1 BASE jump—no permit needed LOCATION: PERRINE MEMORIAL BRIDGE, IDAHO, USA AIRPORT: BOISE (BOI) WHY: BASE jumping is skydiving airplane (BASE is an acronym for building, antenna, span, and earth), the ground rushing at you from your low-altitude take off. It’s for experts only, except at the Perrine Memorial Bridge, nearly 150 metres above the Snake River. A tandem jump offers all of the terror without requiring any of the past experience you’d usually…

As much as girls hate to admit it, we can be a little superficial at times (shocker, right?). But the truth is, when we first meet a guy, his look is everything. And one thing is for sure, a close shave and a spray across his chest doesn’t always cut it. And a full-blown werewolf beard doesn’t either. If you want female attention, aim for the best of both worlds; clean-cut but a little rough around the edges. That could mean the perfect stubble. Or even feigning a dark mood (seriously!). Here are the sure fire ways to draw us in without saying a word. RESEARCH SHOWS THAT MAN’S BEST FRIEND ALSO MAKES A GREAT WINGMAN.  Don’t take the “lumbersexual” thing too far ■ Big, bushy beards may seem like…

Most people have heard about hedge funds, but would struggle to explain what exactly they are. Now, however, it might be a good time to brush up on your hedge fund knowledge; as new regulations have made them accessible to retail investors. Until recently, only institutional investors such as retirement funds were allowed to invest in hedge funds, but recent legislation changes mean that all investors can now consider hedge funds as part of a balanced portfolio. While no investment type can guarantee returns, particularly over the short term, hedge funds are great diversification tools and offer advantages that other investments cannot. The South African retail hedge fund market (the hedge funds which are available to the public) officially opened in February with the launch of two products from Novare.…

Even if their goal isn’t getting huge, runners often make the mistake of doing no lifting at all (and as big-time endurance guys like Dean Karnazes will tell you, that’s not only wrong— it’s just plain dumb). With these three exercises, combined with Pose training, you’ll be running farther, and safer, than ever before. Box Jump ■ Place in front of you a box that’s high enough to make it somewhat challenging to jump up onto. Quickly bend your hips and knees and swing your arms back to gather momentum, then jump up onto the box. Land softly in the center of the box with hips and knees bent. Step off. That’s one rep. Perform three sets of 5 reps. Goblet Squat ■ Hold a dumbbell or kettlebell by one…

I want to get one of those enormous tractor tires to work out with, but I hear they’re bad for your back. What’s the deal? ERIC S., PHILADELPHIA, PA, USA. Patrick Dale, a personal trainer and author of No Gym? No Problem! The DIY Fitness Bible, is a big proponent of the tractor tire workout. “You can use it for strength and power training, intense calorie burning, or developing a high level of fitness”, he says. “You can jump on it, jump over it, drag it, deadlift it, hit it with a sledgehammer, do push-ups and step-ups on it, and, of course, flip it”. As for back injuries, they can happen, Dale says, but they’re pretty easy to prevent if you know what you’re doing. When flipping your tire, “make…

MEDICAL ADVICE FROM GIOVANNI CAMPANILE, M.D. I’M A PRETTY STRESSED-OUT PERSON BY NATURE. SHOULD I BE WORRIED THAT IT WILL AFFECT MY HEART? CAMPBELL O., CHICAGO, IL, USA There’s no question that stress can affect your whole body, including your heart. There’s evidence that chronic stress, caused by factors like loneliness, depression, and repeated angry episodes (such as having to deal with a bad boss every day) can increase inflammation, elevate levels of harmful white blood cells, and possibly even cause bacteria to damage the blood vessels of the heart. There’s also a condition called “broken heart syndrome”, which is a real heart attack that occurs as a result of sudden stress. So, yes, you should take stress seriously, and do everything you can to protect yourself against it. The…

Mason jar salads are amazingly easy to make, carry, and store, and can also be incredibly nutrition-packed and diverse, concocted with the flavours of Mexico, Italy, Asia, and more. The formula: Basically, the idea is “wet foods first, dry foods last,” so the salad’s not soggy when you eat it. Start with two wide-mouth, quart-size mason jars, and pour in some (preferably fresh) dressing, then layer on the salad ingredients Then close it and pop it into the fridge (it’ll stay fresh for up to a week), or take it with you to work - when you turn it over into a bowl, it’s ready to go. You’re about to open up a world of possibilities. MASON JAR SALADS OFFER VEGGIES, FRUITS, PROTEIN, AND HEALTHY FATS ALL IN ONE SHOT.…