Innholdsfortegnelse for December 2016 i Men's Fitness South Africa

dirk@mensfitness.co.za Call it Silly Season, or whatever you want, things are just more fun this time of year. For myself personally it is that in threefold: my wife gave birth to a beautiful baby boy two weeks ago, it’s quite a serious thing this, being responsible for an entire human being from now until forever. Talk about serious long-term commitment. There is just a sense of excitement that fills the air as you walk through your local shopping centre, the Christmas lights are flickering brightly and Boney M is blasting that Santa song as far as the ear can hear over the PA. It seems these shop owners put these up earlier every year, or I have lost my sense of time, possibly the latter. People are just happier around…

NO. 1 You’re cooking it to death ■ A recent Wakefield Research survey found that 76% of Americans cook broccoli for way too long—10 minutes or more—and 13% think high heat will actually activate its healthy enzymes. In fact, it’s just the opposite: Long, hot blasts of heat degrade essential nutrients and deplete the valuable phytonutrient glucoraphanin, which protects against oxidation and cellular stress. To max broccoli’s benefits, follow these cooking steps: • Cut florets into small pieces and slice stems thinly to rupture cell walls, allowing the enzyme myrosinase, a precursor to glucoraphanin, to form. • Squeeze a little lemon juice over chopped broccoli to help activate even more myrosinase. • Let broccoli sit for 5 minutes for maximum enzyme creation. • Steam the broccoli for up to 5…

■ Already a nutritional superstar for its antioxidant and anti-inflammatory benefits, garlic may also fight degenerative brain diseases like Alzheimer’s and Parkinson’s. When environmental stress damages the brain, immune cells race to the site and multiply to protect the brain from further harm. Unfortunately, as these immune cells mobilise they produce nitric oxide, a molecule that can benefit some tissues by opening up blood vessels for better flow to muscles but harm others, as excess nitric oxide is thought to contribute to degenerative brain diseases. Now Missouri School of Medicine scientists have found that a carbohydrate in aged garlic, known as FruArg, can inhibit nitric oxide production and protect the brain against ageing and disease. Can you just order linguine with garlic and oil to reap the benefits? Not…

Jon Hamm ■ Before Mad Men, Hamm was a St. Louis drama teacher who made quite a lasting impact in the classroom. Ellie Kemper—star of Unbreakable Kimmy Schmidt—was actually a student of his and recalls: “He was just as handsome back then. [Having Jon Hamm] teach you theatre, it was like having a hunk in the class.” Dick Costolo ■ Before he was the CEO of Twitter, Costolo was a comedian rising through the ranks of Chicago’s The Second City, the improv troupe that launched the careers of Stephen Colbert and Mike Myers. “People have Plato’s form in their mind of... what a CEO is...a bunch of elements I really don’t conform to,” he told The New York Times. “ I came to the conclusion that I don’t care.”…

FEW THINGS CAN TOP THE SIMPLICITY of setting off into the African bush with whatever you can carry on your back. But there is one thing that has a slight edge: immersing yourself in that same grand and beautiful setting along with a six-pack of your favourite beer and enough wood for a solid three-hour campfire. And for that, you’ll need a great place to pitch your tent. From the Drakensburg mountainside, to the open plains of the Kruger National Park, there are countless places to sit back, relax and enjoy a leisurely braai with friends and family.…

A SHIMMERING COLLECTION Nike 2016-2017 Elite Pack Football Boots Collection ■ The new Nike 2016-2017 Elite Pack introduces stunning silver designs for all of four Nike’s silos. The Pure Platinum Nike Hypervenom 2016-2017 soccer cleats boast a spectacular sole plate design to stand out on the pitch, while the Nike Mercurial 2016-2017 Elite Pack cleat fades from light grey in the forefoot area to dark grey in the rear area. A shimmering collection for the first crucial phase of the season. THE PERFECT TRAVEL TOOL 1) Leatherman Tread ■ The Leatherman Tread bracelet—also available as a watch strap—is intentionally covert. Designed by a Leatherman president after being denied entry to Disneyland with his plier-tool combo, this may be the only tool that can make it through airport security. And it…

■ Whether you’re looking to change up your regular running routine or just sneak a workout in during your December holiday, running on sand can strengthen your feet and ankles, not to mention increase overall aerobic conditioning. You expend at least 150% more energy and burn more calories running on sand than on hard surfaces—and it actually makes you faster”.Your body has to work harder to get over it,” says R. Amadeus Mason, M.D., assistant professor of orthopaedic surgery at Emory Healthcare and a physician for Georgia Tech’s track and field team”.It adds resistance and fires muscles you’re unaccustomed to using. Think of it like putting weights around your ankles, or running with a parachute on”. But beware of doing too much too fast—here’s how to ease into beach running.…

I love the original R NineT Roadster, but with the world and market more increasingly turning towards that simple is best, or less is more type of bike, with fewer electronics and retro old school styling as a must BMW are the latest big brand to jump on the scrambler bandwagon. I for one absolutely love the package they have given us in relation to the roadster, same heart different body. The Scrambler is powered by the same neo-retro air/oil-cooled 1170cc Boxer twin engine measuring 101 x 73mm found in its sister bike, which, while still boasting a modern four-valves-per-cylinder DOHC format, has now been superseded by the more powerful Wasserboxer mill in the GS/R/RT Boxer model families. It nevertheless produces the same 82kW at 7750 rpm. The way…

I IF ERIC GREITENS WERE your commanding officer, you’d have to listen to him—the military is tough like that. Of course, he’s not your CO, but you should listen to him anyhow because he’s a worthy superior in every way. A former Navy SEAL and commander of an al Qaeda–targeting cell, he’s also a boxing champion,a taekwondo second dan, and a sub-3-hour marathoner who benchpresses 130 kilogrammes. That’s not all. Greitens is also a Rhodes scholar who got a full academic scholarship to Duke. And, most obnoxiously, he’s not obnoxious, either. In fact, when he returned from Iraq with a Purple Heart, he used his combat pay to found a charity, The Mission Continues, which helps veterans find meaning and thrive in their post-service lives. So it’s no surprise that…

“You seem tense”, my iPhone texts me, and suggests I take a brief meditation break. Is it reading my mind? No, it’s just a message from the five centimetre long gravy orb attached to the waistband of my jeans, called Spire, which monitors my respiratory rhythms and alerts me whenever it senses a period of rapid, shallow breaths. Spire was invented by Neema Moraveji, PhD, a computer scientist who directs Stanford University’s Calming Technology Lab, where his team has studied prototypes like Mail0, touted as “the world’s first calming e-mail client,” as well as Morphine Drip, an app for injured athletes stressed out because they can’t play. “We’re also trying to bring natural elements into sterile work environments”, says Moraveji. “This includes outfitting desks with real grass”. The problem isn’t…

It’s refreshing to see a simple workout. These days most trainers go the trendy route, with routines that are more “YouTube blooper reel” than “proven muscle builder.” Kevin Hart’s trainer, Ron “Boss” Everline (just-train.com), on the other hand, is defiantly old-school. His routine has no Bosu ball squats, no Olympic lifts, no fancy machines—it’s nothing dangerous and nothing you can’t do at home. But it’ll build you an incredible upper body, as Hart’s physique in Central Intelligence proves. And it takes just 30 minutes per workout. How it works ■ Hart’s routine focuses on the most basic upper-body builders known to man: the bench press, pushup, row, curl, and dip. Group them and perform them as circuits, and you’ll work the muscles as well as the heart, promoting both size…

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 “STRENGTH IS THE CEILING TO OUR POTENTIAL. THE GOOD NEWS IS, THAT CEILING CAN BE RAISED—THE STRONGER YOU BECOME, THE EASIER EVERY OTHER PURSUIT BECOMES.” RYAN MUNSEY Owner,…

■ Asian mushrooms have been picked and eaten fresh, or dried and powdered for thousands of years for use in traditional Chinese medicine. Now a new study is adding to their mystique—and their street cred. Eating one 114g serving of dried, reconstituted shiitake mushrooms a day for four weeks can boost your immune system by measurably increasing killer T cells and antibody levels— both competent assassins for the immune system, the University of Florida, USA, reports. Pick up dried shiitakes at a natural market and add them while cooking vegetable soup, or soak them for up to eight hours, rinse, and enjoy them with your favourite proteins and veggies. Maple syrup finally does something right ■ Your favourite pancake topper may be good for more than just, well, topping pancakes.…

■ Writing down positive thoughts about yourself before an interview or negotiation may sound corny, but it could be the deciding factor when you go to land a job, get a promotion, or negotiate a deal. When researchers put subjects—who played boss and job candidate or buyer and seller—in one on one interview scenarios they’d created, those playing power positions generally performed the best, the Society for Personality and Social Psychology Bulletin reported. But when those playing the less powerful person wrote down self-affirmations— like their job strengths or positive personal traits—beforehand, the tables turned: Interviewees had more confidence and negotiated better salaries, benefits, and vacation time, and buyers paid substantially less for their purchases. One thing to keep in mind: While participants who simply thought about their affirmations…

OVERANALYSING YOUR WORKOUTS IS HALTING YOUR GAINS. T hink about this: “Methods are many; principles are few. Methods always change, but principles never do”. It’s a Ralph Waldo Emerson quote often used by trainers to describe why one workout can be as effective as another even if the two are wildly different. If you’ve been struggling to find the “best” workout program, you’d do well to heed this advice—after all, Emerson was ripped. (No, we can’t verify this, but go with it, OK?) Because there’s no such thing as a perfect programme, it’s a mistake to scour the planet for the next 5/3/1, StrongLifts, Starting Strength, or other trendy workout plan when simply learning what makes workout effective can set you up for a lifetime of gains. It’s time…

F From spicy salsas and moles in Mexico to jerk chicken in the Caribbean to curries in India, there’s a reason people in the hottest climates are also drawn to fiery foods: When that heat crosses your lips, it raises your body temperature and makes you sweat; improving circulation and helping you cope better with the weather around you. The same is true with cocktails. A spicy drink is actually more refreshing when sipped slowly on a hot afternoon. Plus, by swapping in low-calorie peppers to replace fruit or mixers, you also cut the calories in your drink significantly. All that, and they taste great with every type of liquor—it’s definitely time to get lit! Jalapeño Basil Gin and Tonic 1 jalapeño, sliced 2 sprigs fresh basil ½ small…

■ Taking supplements is a smart way to fill the nutritional gap, but you always need to ensure that you follow a healthy diet. Since these five may not be on your radar yet, here’s all the info you need to make them part of your new menu. Burn fat with green tea Besides its powerful antioxidants, cancer-fighting properties, and memory-enhancing powers, green tea’s active ingredient catechin also boosts metabolism to help burn fat. Plus, new research shows that the caffeine in green tea improves performance in the gym by reducing feelings of fatigue and increasing adrenaline levels. THE BEST WAY TO DRINK IT: Make a pitcher of iced green tea to keep in your fridge so it’s available when you otherwise might opt for soda or juice; when out,…

The man known to legions of adoring fans as “Flamesword” rises at around 8 am from his “prized possession,” a Tempur-Pedic mattress with built-in massage, and heads downstairs several hours before his five roommates, who maintain the schedule of vampires, would even dream of getting out of bed. “ Our neighbours probably think we’re drug dealers,” says Chaves. “ We’re a bunch of guys who are up late and never go outside.” Wearing shorts, moccasin-style slippers, and a royal blue T-shirt, Flamesword—real name Mike Chaves—steps around the jugs of spring water in the front hall, avoids the thicket of electrical cords snaking off the dining room table, and takes care not to overturn any of the teetering stacks of Red Bull cases scattered about the four-bedroom colonial in a generic…

■A stimulating hobby can keep your brain firing on all cylinders well into your late decades, a new Mayo Clinic study has discovered. The four-year research project, which involved 256 elderly subjects who showed no signs of dementia, found that those who regularly engaged in hobbies like painting, sculpting, playing board games, woodworking, knitting, and computer gaming showed a significantly lower risk than normal for developing mild cognitive impairment, or MCI. Not surprisingly, participants who began pursuing their hobbies around midlife had better results than those who started later; in fact, the earlier you start, the better, says study head Rosebud O. Roberts: “These activities are important to maintaining brain health, so find an activity that works with your schedule, and continue it throughout your life”.…

Better late than never S even years ago, Andrew Brill was more or less your average American guy. He had a job he didn’t love, but it paid the bills and supported his family. The New York native grew up loving sports and even once dreamed of making a living in that world. But, like many boys who grow up to become men, it just didn’t happen. In college, Brill majored in business, but by the time he graduated he still had no idea what he wanted to do with his life”. As a kid, you think 20 is really old, and that you have time to think about what you’re going to do,” he says, looking back.” What you don’t realise is that it goes really fast and…

E Everybody loves a quick fix, but playing the long game is the real key to making lasting changes. One recent study from the American Journal of Public Health showed that when people use strategies like setting goals and making minor adjustments to a routine—rather than attempting overly ambitious life changes— physical activity levels soared. Sneaking a few new behaviours into each day can add up to a whole new you. 6:30 am Wake up with a stretch ■ Flexibility work first thing in the morning helps limber up muscles tightened up from the day before and increases blood flow. But don’t jump right into the static stretches— dynamic moves ease you into the stretch and gets blood flowing. Try the Lunge Twist This will activate your core and…

MAGNIFICENT MOUNTAIN VIEWS Drakensburg Mountain Retreat, FS • Situated high on a ridge overlooking the Drakensberg and the Maluti Mountains, many have said that the views are unsurpassed. Affordable country style accommodation is available, with spectacular views, vast spaces, wild winds and superb walks. This is the perfect place to experience the beauty and magnificence of the Drakensberg. nps.gov/grte ROCKY SHORES MEET FYNBOS Tsitsikamma National Park, EC • Tsitsikamma is a Khoi word meaning “place of abundant or sparkling water”. The Tsitsikamma National Park is a multi-dimensional destination with dramatic coastal scenery, reefs, rivers, lush forest and delicate Fynbos. A hiking and water sports paradise, this region forms the top section of the magnificent Garden Route National Park. nature-reserve.co.za/ tsitsikamma-coastal-national-park.html…

1) Final Fantasy XV ■ Enroute to wed his fiancée Luna on a road trip with his best friends, Prince Noctis is advised by news reports that his homeland has been invaded and taken over under the false pretence of a peace treaty and that he, his loved one and his father King Regis, have been slain at the hands of the enemy. To gather the strength needed to uncover the truth and reclaim his homeland, Noctis and his loyal companions must overcome a series of challenges in a spectacular open world that is filled with larger-than-life creatures, amazing wonders, diverse cultures and treacherous foes. Get ready to be at the centre of the ultimate fantasy adventure. Enter the world of FINAL FANTASY XV, and experience epic action-packed battles along…

Last year on his blog, Jay-Z announced that he and Beyonce were going on a 22-day vegan-only diet, writing, “Psychologists have said it takes 21 days to make or break a habit. On the 22nd day, you’ve found the way.” Nice rhyme—but not necessarily true. In fact, much of what we think we know about habits can be downright counterproductive. It can take months, even years, to build healthy habits, whether you want to quit smoking, start eating better, or just go to the gym more regularly. Here, the best ways to create good habits that will last a lifetime. 1. Give yourself at least 66 days to make a habit stick That’s right, it can actually take two months or more to create a solid habit, according to a…

NO way Seinfeld could do this. Or Aziz. And definitely not Louis C.K. When you hear “a stand-up finishing his set,” the last thing you think of is a ripped guy hanging from a pull-up bar and busting through a set of brutal elevated crunches. But that’s exactly what Kevin Hart is doing at a gym near his house in Los Angeles—at 6:30 am on a Saturday. When I ask him if any other comedian he knows would even consider getting up this early on a weekend to train, he laughs”. No way,” he says, but adds that, for him, “this is late”. And this isn’t a bit; he’s not putting me on. When it comes to fitness, Kevin Hart doesn’t play around. Hart’s joined by his trainer, “Boss”, a…

”You’re going to want something you’re comfortable standing on,” says Rob Reinoso, Team Manager at Longboard Loft in New York City. “If you have size-12 feet, you don’t want to grab a smaller board. It’s going to feel awkward.” But more important than anything, perhaps, are the wheels you put on your board. “For wheels, I recommend anywhere from a 78a to an 82a,” says Reinoso, referring to the numbers that denote a wheel’s -hardness—the higher the number, the harder the wheel. “If you’re on rough pavement, 78a or 82a will give you enough acceleration to cruise over bumps and pebbles and have a smoother ride but not overexert yourself.” Also: Pay attention to the bushings, the rubber rings that fit around the pins of your board’s trucks (which keep…

Your favourite beverage is good for a lot more than quenching your thirst on a summer day and giving you the confidence to approach beautiful women. In fact, it’s perhaps the most underrated cooking ingredient in your kitchen. Beer can replace some or all of the liquid-water, stock, or wine-in practically any recipe, adding its own unique flavour without adding many calories and boosting your antioxidant intake. So while you’re drinking suds anyway, save some for the recipes that follow, all of which have significant health benefits and will change your opinion of beer as a mere empty-calorie indulgence food. Truth be told, you can have your drink and eat it, too. Ostrich Beer Burgers with Beer-Caramelised Onions MAKES: 4 SERVINGS INGREDIENT S 1 tbsp butter 1 large yellow onion,…