Innholdsfortegnelse for November 2016 i Men's Fitness South Africa

Tick tock... We are heading into November and by all accounts the final productive month of the year. Every year it seems like time is passing us by faster, it feels like yesterday that my wife told me she was pregnant and by the time you read this the little dude will already be on his third whey shake for the day. There are a couple of quotes that resonate with me personally - top of the list would have to be Anthony (Tony) Robbins: “Once you have mastered time, you will understand how true it is that most people overestimate what they can accomplish in a year - and underestimate what they can achieve in a decade!” We are three issues in already and yet again my team have…

In our perennial quest for a lean, mean physique, a lot of us forget about one of the best fat burners out there; the jump rope. A simple fifteen-minute routine can burn up to 222 calories and is a must to complement any resistance workout. Instead of pulling out a ratty old rope, get in the swing with the ultra-innovative new Smart Rope from Tangram Factory. This cool piece of fitness tech has LEDs embedded directly in the rope. These flash your jump-count or calories burned right in mid-air; guiding you through a pre-specified interval workout. Here’s another bonus; it also pairs with a smartphone app to deliver all your workout stats. The Smart Rope which raked in over R2.5 million for its humble R820 Kickstarter can be ordered now…

Learning a new language opens up new worlds ■ Speaking more than one language doesn’t just jazz up your online dating profile or C.V, it also changes how you see the world. “Language is a vehicle for thinking and reasoning”, says Emanuel Bylund, PhD, and author of the study in Psychological Science. “The question is if you learn a new language, do you also acquire a new form of thought?” Answer: Sí, ja, da, definitely. For example: If your language has limited names for colours, and the language you learn has multiple names, “you’ll end up with more acuity, and memory for colours”, says Bylund. The way a language is constructed also affects how we think. “We looked at the progressive (‘ing’) verb form used in English ‘John is…

USING AN ELASTIC KNEE WRAP TO REDUCE BLOOD FLOW BOOSTS MUSCLE GAINS.  Ever since that time you tied yourself up with rubber bands as a kid, you’ve been taught that cutting off the circulation to your arms or legs is a bad thing (fun as it may be). But research shows that mild, strategic blood-flow restriction, or BFR, may promote rapid muscle gains when done with (and even without) weight training. It may be the best thing you’ve never tried to break a plateau or reach a goal. THE SCIENCE OF SQUEEZE ■ Blood-flow restriction has been used in rehab settings for decades, but it is now catching on with athletes and bodybuilders as a way to both heal faster and grow muscle mass. (Olympic skiing medallist Bode Miller reportedly…

LET’S ALL POUR ONE OUT FOR THE TIME OF YOUR when the “parties” you hosted at your apartment involved half-empty red Solo cups, folding tables, cheap vodka mixers, and that one iPod connection your buddies fought over like angry tribesmen in an Indiana Jones movie. Now, we’ve got no problem with a well-earned rager, but there comes a point in your life when you’ll need to host a real party. It may be a small dinner party, a surprise birthday bash, or perhaps just an impromptu celebratory get together with colleagues, regardless, your second-hand stuff just won’t cut it anymore. I know what you’re thinking: Nothing takes a chunk out of a salary like nice furniture and good art but the truth is there’s a ton of great non-Ikea stuff…

DERREKS . , DARIEN, CT Good news buddy: The Alps, home to the greatest cycling in the world, isn’t all just backbreaking climbs and wind-whistling descents. There are several spots that fit the bill for what you’re looking for, but Jim Johnson, President of Bike Tours Direct, points to two. First is the moderate climb called Aare Cycle Route in Switzerland. It begins by Lake Thun and passes through the capital Bern on its way to the picturesque Lake Constance. Second, for a ‘chiller’ cruise, check out Tauern Bike Path in Austria. “It’s a cyclist’s dream come true”, he says. It has steady inclines combined with wind-at-your-back downhill stretches for recovery, all contained in a valley surrounded by peaks. At 3,400 feet the route begins in Krimml in central Austria,…

With braai season upon us, we’ve got some recipes to make your cook-outs not only the best on the block, but perhaps the healthiest too. The meals that follow are from Grilling for Heroes, a crowd-sourced cookbook featuring recipes from international food bloggers and grill enthusiasts. All meals are made with healthy fats and clean carbs, so you can enjoy the food and still enjoy your abs later. PRO TIP When lighting a fire, keep the lid open and don’t lean over it. If wind blows out the flame, turn the gas off and wait 15 minutes before re-lighting. Dry-Rub Grilled Hot Wings MAKES : 4 SERVINGS I NGREDI ENTS 1 kg chicken wings 2 tbsp olive oil 1 tsp garlic powder 1 tsp pepper 1 tsp red hot paprika…

Sometimes you have to lose something before you can truly appreciate it, and in pop musician Jason Derulo’s case, it was his body. An accident during a dance rehearsal for his show in 2012 fractured Derulo’s neck, putting him on the verge of paralysis. Fast-forward four years and he’s not only healthy again but also a confirmed fitness nut whose latest single just set the record for the most adds in pop radio history. Read on and you’ll never take your workouts for granted again. Derulo’s Rules 1) Drink green juices. ■ “They keep you from going hungry”, says Derulo. “I drink them with spinach, kale, lemon, and ginger.” 2) Learn to dance. ■ “Just a simple two-step can improve your ability to vibe in a club.” 3) Go to…

STRENGTH TRAINING CJ Murphy, M.F.S. Owner, Total Performance Sports, Everett, MA Jim Smith, C.S.C.S. Owner, Diesel Strength & Conditioning Zach Even-Esh Owner, Underground Strength Gym, Edison, NJ 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 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 chef; international TV…

A NEW WAY OF COOKING RICE CAN CUT ITS CALORIES IN HALF. OH LOOK, YOUR ABS JUST SMILED. ■ Rice, the staple of peasants since 2500 B.C (and bodybuilders since Arnold and his pals started popping their pecs on Muscle Beach) still feeds billions around the globe. Now it can do that with even fewer calories. Preparing rice in a specific way using coconut oil and refrigeration (see below for instructions), cuts the number of calories your body absorbs from it by about 50%, according to research presented to the American Chemical Society. Here’s how it works: The 205 calories in a cup of cooked white rice come mostly from starches. These are simple sugars that are digested quickly causing a rapid rise in blood sugar. If not exercised off,…

For a carryall to catch our attention, it has to be pretty special. And this beauty is about as special as it gets. The handsome, innovative Superdry speaks to our other needs as well. The Superdry classic Tarpaulin Laptop Bag is a bag to house your laptop and it has accessories of multi-function compartments, adjustable padded over shoulder strap, mobile phone/ mp3 player outer compartment and bag & strap logo prints, with window label to rear. It’s suitable for laptops with 15” screens or less. It’s tricked out without looking tricked out, and we love that.…

Your Twitter profile describes you as a gym-goer. Do you have a particular routine or type of training that you prefer, or is it just fitness in general? I’m totally addicted to S.W.E.A.T. 1000, which is a high intensity interval training workout with lots of energy, pumping music and disco lights. It’s a killer workout, and a lot of fun at the same time. I also have a personal trainer for weight training. I aim to be strong, not skinny! Are you inclined towards getting on stage to compete in one of the many fitness/bikini/bodybuilding competitions that the country hosts every year? Not at all. I don’t have the desire or discipline to diet down to get “stage ready”. I love my food too much! What are the supplements that…

Rum has been the de facto drink of summer for more than 500 years. Nobody knows that better than Sean Cartwright, Senior Director of beverages at Atlantis, Paradise Island. Bartenders at the resort serve more than 21 000 rum cocktails each week, that’s over 1.1 million rum drinks (or 68 000 bottles of rum) guzzled annually. In other words, if Cartwright and his team don’t know how to make rum taste good, nobody does. We asked the king of piña coladas for his three essential rules for making a drink that truly shines, plus a few of his favourite recipes. Make your own To prepare each of the following drinks on the rocks, combine ingredients in a shaker, shake well, and pour into a glass filled with ice. Garnish as…

We guys aren’t all that tough to figure out—especially in the summertime. We want bigger arms, chiseled abs, and a way to enjoy summer barbecues without worrying about spoiling all the hard work we put in at the gym. So this month we’ve got all three: an arms-only workout on page 126, a killer ab routine designed by a fitness model (talk about having to stay in shape!) on page 142, and some of the best— and most nutritious—grill fare this side of the Pecos on page 134. Celebrate manhood this summer. (But don’t forget to invite a few ladies to join in, too.)…

If you want to know what it takes to look like a fitness model, just ask one. Chris Ryan (35) isn’t just a first-class model who’s graced our pages many times in the past, he’s also one of New York City’s (USA) leading personal trainers (check out his site at www.chrisryanfitness.com), and a walking encyclopaedia of ab-training tips. Ryan offers up his own favourite workout for getting a magazine-worthy six-pack. Here’s how to do it. HOW IT WORKS “This workout rocks”, says Ryan. He explains that “you can’t just work your six-pack (abs or formerly the rectus abdominis muscle)”, which is what crunches mainly do. “Each movement in this routine works your whole core, from hard-to-reach areas like the obliques and transversus abdominis (deep core muscles) to the much neglected…

The nutrition label on your whey-protein supplement may be in fine print, but it speaks volumes about what’s inside. If you can read what it’s really telling you about the product, you can determine whether it suits your goals or should remain on the shelf - so to speak. We’ve prepared a step-by-step guide to decoding protein-powder labels with the help of Matt Kadey, RD, and an award-winning food journalist. Tear it out and take it with you to the store. 1 FIND THE RIGHT WHEY ■ The term “whey protein” encompasses two main types: whey isolate and whey concentrate. “Isolate is a more pure form of whey”, says Kadey, “so you get more protein and fewer carbs and fat in a serving” because these non-protein components of the milk…

ONE CUP OF SLICED FENNEL HAS LESS THAN 30 CALORIES. FARMERS’ MARKETS CAN BE DAUNTING places, full of foods you can’t pronounce and people who seem to have way too much free time on their hands. But they’re also full of high-impact foods, and ensure fresh seasonal eating. “The more variety you pack into your diet”, says nutritionist Saskia Kleinert, “the less chance your body will be missing that one vital nutrient”. Kleinert, who often helps athletes identify the best “power” foods, says that shopping produce aisles at the grocery store (even in places like Woolworths) can actually be more confusing, because they have so many unseasonal (often imported) options on hand at all times. Farmers’ markets, on the other hand, take the guesswork out of eating seasonally. “Plus, most…

NO CUSHION IN THE SOLES MEANS MORE FORCE YOU CAN TRANSFER TO THE GROUND. ■ Do you lift weights in your running shoes? You could get better results with a proper pair of lifting shoes. In the days of yore, lifters wore All Stars or went barefoot because the closer you are to the ground when you deadlift or squat, the more force you can transfer to it for a bigger lift. Today’s teched-out lifting shoes have elevated heels, little to no cushion, and key for Cross Fitters, flexibility. We asked powerlifter CJ Murphy, owner of Total Performance Sports gym in Everett, MA, USA, why these elements are mandatory. Elevated heels for a deeper squat ■ It might look odd in the gym, but hard, raised heels, like those in…

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Three sets of ten will always be a good set-and-rep scheme for muscle gains, but if that’s all you ever do, it’ll wear out its welcome fast. To get your arms growing again, you need to trick them into lifting more weight for more reps, thereby increasing the stimulus that makes them bigger. Back-off sets accomplish this. Combine them with exercises you’ve never tried targeting the biceps, triceps, and forearms from every angle and you’ll stretch your shirtsleeves by summer. HOW IT WORKS Most of the exercises that follow use the same progression: You’ll do a moderate set of ten reps and then increase the weight while reducing the reps for each set thereafter. This will allow your body recruit more muscle fibres. On your last set, you’ll do a…