Innholdsfortegnelse for March 2017 i Men's Fitness South Africa

That elusive 1% As people who have a passion for staying fit, working out and living a better, healthier life, we can often become obsessed with it. Sitting in a seminar a couple of months ago I recall the whole 1% theory that was preached. There are different applications, methodologies and ideas around it, but the one that stuck out the most for me was the following: Trying each day to be 1% better than the day before. This can have quite a significant effect in your life on all fronts. Yes, there are athletes that compete at the highest level, there are multiple Olympic champions and this applies to them too. Just compete with yourself and push yourself to be 1% better than the day before and your entire…

HOW MUCH YOU SPEND ON GIFTS DOESN’T EQUAL HOW MUCH YOU CARE. Y You may think you’re frugal, but chances are that frugality goes right out the window when you shop for someone you love. In a study in Judgment and Decision Making, subjects shopped for one of three items: A wedding ring, a storage container for either a grandfather clock or a cremated grandfather (ha!), or birthday cupcakes for a loved one. Results: When buying for someone they loved, most subjects felt it was inappropriate to question a price, look for a cheaper option, or haggle — even when prices were negotiable. For example, 91% of wedding-ring shoppers chose high-priced rings that weren’t necessarily high quality, and most buyers of crematory containers and b’day sweets said okay to any…

Gray tank: RVCA Black tights: ADIDAS Orange sneakers: APL Watch: FITBIT ■ It’s the ultimate fallback for any guy who has trouble adding muscle: “I’m a hard gainer! Guys like me just can’t get big and strong — it’s not in our DNA”, they say. And sure, there are certain genetic advantages one person will always have over another — height, being able to touch his tongue to the tip of his nose, etc. But there’s no reason any guy can’t make awesome gains (even you, beanpol and hormones cause gains to come more slowly than a natural athlete’s would. But this isn’t a medically identified condition, and it’s certainly not a sentence to a life of smallness — in fact, it’s often just an excuse, according to Charles Staley,…

During World War I, Italian soldiers created a vast network of cables and ladders, called a ”via ferrata” (also known as “iron path”) high in the Dolomites as a way to outmanoeuvre Austrian troops. Now similar systems of handrails and rungs are being built around the world to create an exciting new way to explore mountain peaks — one that requires no complicated knot tying or advanced rock climbing know-how. (Most routes can be done in sneakers and require minimal equipment.) Here, are some of the most breath-taking via ferrate routes in South Africa and beyond, where even novices can discover the thrill of the climb. Africanyon Adventures THE CRAGS, WESTERN CAPE ■ The via ferrata climbing route is suitable for both novices and those with more experience: AfriCanyon’s abseil…

Among the newest entry-level wearables, we’re now seeing a generation of hardware that uses complex algorithms to capture such nuanced data that the analysis rivals that of a personal coach. These breakthrough trackers can analyse form, give mid-workout feedback, and even read personal biometrics in a way that makes it impossible to fake it. 1 THE RUNNER’S COACH Sensoria Fitness Smart Socks ■ While plenty of foot pods measure running “smoothness”, the Sensoria socks’ sensors (two sets at the forefoot, one at the rear) and ankle bracelet track cadence, ground contact time, and heel versus forefoot strike. The info is then relayed to an app, which highlights the imbalances. A metronome function mimics a coach, feeding an audible stride rhythm to your headphones and letting y R2 700, sensoriafitness.com 2…

FOR The Subtle Guy • An essential to absolutely every serious watch aficionado’s collection, the Panerai Radiomir Black Seal Ceramic PAM 292 with its clear dial has excellent readability and an above average power reserve of 56 hours. With its full matte black finish and straight cut high quality calf hand sewn leather strap, this timepiece makes for the perfect every day accessory. FOR The Preppy Guy • Combining the ultra sporty with high-level performance, the Breitling Superocean 42 on Ocean Racer Rubber strap is water resistant at up to 500m. Its clearly visible numerals, black dial and matching strap make this watch a statement piece. FOR The Weekender • A multi-purpose sports watch with its crisp white dial and orange accents, the Rolex Explorer 2 is suited for every…

DIRK NOWITZKI PROTECTS HIS JOINTS WITH 1G OF VITAMIN C MIXED WITH 5G GELATIN. E “Everybody has always looked at food as fuel”, says Tim DiFrancesco, the LA Lakers’ strength and conditioning coach. “But now we’re realising that food is also potentially medicine — or the opposite.” DiFrancesco, widely known as “Grass-fed Tim” (a title bestowed on him by 36-year-old Metta World Peace), is evangelical about the benefits of certain foods not only for overall health but also for the recovery process of ageing athletes. One of his biggest battles is against inflammation. But he doesn’t fight it with heaps of anti-inflammatory pills — he fights it with diet. For example: Sugars and hydrogenated oils are very much out — “They cannot only create inflammation, they can also make your supporting…

No marshmallow fluff with the crusts cut off or American cheese on Wonder Bread is going to get you strong or keep you lean. So it’s time to leave all those childhood slabs of processed crap back where they belong—at the bottom of your sixth-grade locker. In their place, put these healthy, protein-packed, still-delicious sandwiches you can eat every day, any time of day, with a clear conscience. Your inner kid will thank you. Honey-Mustard BLT (PAGE 10 8) MAKES : 1 S E RVING I NGREDI ENTS 2 slices smoked bacon • 115g rotisserie chicken breast, shredded 1 tbsp non-fat Greek yoghurt 2 tbsp Dijon mustard 2 tsp honey ¼ cup diced red onion ½ tsp garlic powder Pinch of salt Pinch of black pepper 1 large whole wheat…

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…

BOXING MELTS CENTIMETRES OFF YOUR GUT. IT DOESN’T HURT YOUR STREET CRED, EITHER. P Put your beer boep down for the count by finding your inner Ali. That’s the word from Down Under, where for 16 weeks researchers at the University of Western Sydney, Australia, put 12 overweight but fairly healthy people into two test groups: One that walked briskly four times a week for 50 minutes per session, and one that hit a heavy bag for the same amount of time, and did five boxing-related interval exercises — heavy bag, focus mitts, circular body bag, footwork drills, and skipping — in 3-minute intervals (2 minutes on, 1 minute rest). Four months later, the boxers had clearly won the bout: Their waist size was down almost seven centimetres, they’d dropped…

A A new study from Israel’s Tel Aviv University has discovered that adding whey protein to a sensible breakfast can help you lose serious kilograms. Researchers gave one group of subjects a breakfast of toast, light cream cheese, milk, a granola bar, an apple, and a whey-protein shake; another group got a similar breakfast, with eggs, soy, or tuna standing in for the protein powder; a third group got a low-protein, high-carb/starch meal. After 12 weeks, the group on whey protein had lost almost eight kilograms; the eggs/soy/tuna protein group was down more than six kilograms; but the carb/starch group had dropped just three kilograms. The study authors also report that the whey protein group felt fuller throughout the day, which made overeating less common. And their bodies showed significant…

“I’m going vegan. Are plant-based protein supplements any good?” SAM D., WYCKOFF, NJ ■ Decades of rumours that an all-plant diet will shrivel up your muscles and turn you into a sissy, all those who go vegan and lift weights prove otherwise. You can get complete, muscle-building protein from combinations of foods and seeds like quinoa and hemp. Soy protein, the most popular vegan muscle supplement, has been shown to offer benefits on par with whey, and so has pea protein. In 2015, the Journal of the International Society of Sports Nutrition found that young lifters drinking pea-based protein shakes made the same gains in biceps thickness and strength as their whey-drinking counterparts. One caveat though: I was vegan for two years, and while I actually got my absolute biggest…

“THERE IS ALSO NO BETTER FEELING THAN TO FEEL COMFORTABLE IN YOUR OWN SKIN”. T Tell us a bit about yourself Lariza. Where did you grow up? I grew up in Glenharvie. It’s a very small mining town in Westonaria, Gauteng, where everybody pretty much knows everybody. You are a well-known model and fitness enthusiast. Tell us about how you first got into modelling, as well as fitness? I started modelling at the age of five. I did a lot of beauty pageants, but realised as I got older my real passion lies with photographic modelling. I was blessed enough to have been signed with some of the best agencies our country has to offer, and that gave me confidence. Modelling and fitness go hand-in-hand, you have to look the part.…

A Allow me to confess something horrible. On somewhat regular occasions — way more often than I’d like to admit — I feel the sudden and overwhelming urge to pummel complete strangers. Just a few weeks back, I was waiting in line to board a plane when a guy in a suit — it’s always some entitled prick in a suit — nudged past, certain that because he’s an important businessman, it must be rightfully his turn to board. His blithe disregard for my patiently earned place in line, or anyone else’s, had me debating internally whether I should stick a foot out and trip him there, in full view of everyone, or wait and push him out of the baggage door on the boarding bridge. Then there was the Audi…

MAINTAINING STRENGTH AND ATHLETICISM into your 30s, 40s, and beyond means doing all you can to prevent injury—and that means checking your ego at the gym door. Loading up a bar as heavy as you can and going for broke on each set is no longer an option; working muscles you’ve long neglected is your new priority. This routine is perfect to build your future training on, as it covers all the bases for keeping you healthy and athletic. In particular, it focuses on boosting explosive strength, improving conditioning, and fortifying the stabiliser muscles in your core and hips that protect your back and knees. Directions Perform the workout once per week. Exercises marked “A,” “B,” and “C” are done in sequence, so you’ll do one set of A, rest,…

* Japanese people are some of the healthiest on the planet. They have the highest life expectancy for men (76) and women (86), and, at 3%, the lowest obesity rate. (The US sits at a flabby 32%.) They also have the lowest risk of death from all causes, along with reduced odds of dying from cardiovascular disease and stroke. So what the hell are they doing so right? Eating sushi. Or, to be more specific, eating salmon, tuna, cod, mackerel, octopus, eel, a little beef, some chicken, and a whole lot of rice, buckwheat noodles, carrots, cucumbers, mushrooms, pickles — well, basically what you’d see on the menu at your local sushi spot. Yes, according to a new study published in the journal BMJ, it’s the typical Japanese diet —…

I Instead of eating off a plate (how common!), the hot new restaurant trend is plopping everything into — wait for it — a bowl. What, not revolutionary enough for you? Well, it’s actually a pretty mind-blowing, fit-body-building idea. No longer are you forced to limit yourself to just an entrée and two sides stuck on a dreary plate, looking like they’re doing time on the same cell block. Now you can pile on just about anything your heart desires — proteins, whole grains, vegetables, sauces — to make up an exciting, balanced meal with layers of complementary tastes. Bowl meals are especially popular at American healthy fast-food joints like Sweetfin Poké, Sweetgreen, and Chopt, which are spreading across the USA. (For other hearty meals they’ve inspired, see “Dude, Where’s…

Everything you need to make life work for you H Having a braai usually involve seeking out the fattiest, most celebratory cuts of meat we can find, then lathering on sugar-packed sauces and going for broke. But braai days don’t have to be cheat days. “Grilling is actually inherently healthy because you’re taking away the fat and adding flavour with an open flame”, says Project Smoke author Steven Raichlen. We asked Raichlen and Jamie Purviance, author of Weber’s New American Barbecue, to show us the easiest ways to grill what’s good for us. WHEN DONE RIGHT, GRILLED CHICKEN BREASTS TASTE FAR BETTER THAN BAKED. Lemon Chicken Marinade INGREDIENTS 2 tsp finely grated lemon zest ¼ cup fresh lemon juice 1 tbsp Dijon mustard ½ tsp dried oregano 2 garlic cloves,…

WITH MESH THAT EXPOSES THE SKY, THE NIGHTWATCH TENT LETS YOU SLEEP UNDER THE STARS. Backcountry essentials 1 BEST HEADL AMP Black Diamond Spot Headlamp ■ The Spot is one of the best all-around headlamps we’ve ever used. Compact and powerful, it somehow crams 200 lumens, four lighting modes, a dimming feature, and travel-friendly battery lockout into a lightweight, fully waterproof package. capeunionmart.co.za 2 BEST S LEEPING BAG Kammok Thylacine Sleeping Bag ■ Most companies want to sell you different bags for different seasons. Kammok’s 3-in-1 system is a down-filled bag rated to 30° with an optional zip-in liner that keeps you warm down to -9° and another insert that clips in when the mercury bottoms out. capeunionmart.co.za 3 BEST CUSHION Nemo Tensor Insulated Sleeping Pad 20R ■ The more…

Make Some Bucks ■ “Any spirit mixed with ginger beer is traditionally known as a buck”, says Robyn Gray. For example: 1) Swap the vodka in your Mule for gin and you’ve got a Gin- Gin Mule. 2) Switch over to rum and it’s now a Dark and Stormy. 3) Add tequila and a dash of crème de cassis (made from black currants and famed for its deep red colour) and you’re drinking El Diablo. “All the variations are good”, says Gray. “Whatever you choose usually just depends on your mood, or what’s left in the liquor cabinet.” I It may seem like Russia’s greatest export (after Maria Sharapova and Anna Kournikova), but the Moscow Mule actually has nothing to do with the former USSR. Instead, it’s a California native,…

n NOT LONG AGO I attended a business conference in Scottsdale, Arizona — the type of corporate gathering any road warrior knows will invariably end with a motivational speech culminating in some over-the-top, life changing conclusion: “Everything you’ve been told is wrong!” “Diet and exercise don’t work!” “Micromanaging is good!” This time, however, the keynote speaker, a deeply respected professor at the Stanford Graduate School of Business named Jeffrey Pfeffer, shocked 800 of America’s top financial pros with some news that was as revolutionary as it was (refreshingly) boring: That decades of real-world research had proven that everything they knew about good management practices — that, to get the best out of employees, you need to promote from within, invest in training, reward good performance with bonus pay, and decentralise decision-making…

AL J, OHIO USA Send your questions to ask@mensfitness.co.za Wise up NO WORKOUT FOR WIMPS, CANOEING CAN BURN UP TO 6,000 CALORIES A DAY. I It’s definitely not wimpy: “On full-paddle days, you could burn 4000 to 6000 calories a day!” says Courtenay Schurman, CSCS, co-author of The Outdoor Athlete. For comparison, Schurman says, if you’re an 80-kilogram guy and you jog 9km/h for an hour, you’ll burn roughly 612 calories; but if you canoe 6km/h for an hour, you’ll burn 728 calories — even more if there’s a headwind, “Canoeing taxes the body like interval training”, Schurman says. And that’s not counting the time you’ll spend humping a five-metre canoe and all your gear over land (aka “portaging”). To make sure you’re physically in shape for several days of paddling,…

T The simplest solution to a problem is often the best. That applies even when the problem is losing weight — because how many times in your life have you heard of a simpler solution than “just drink a glass of water”? A study in the journal of Obesity divided clinically obese subjects into two groups: One that drank 470 millilitres of water 30 minutes before meals and one that only visualised a full stomach before eating. After 12 weeks, the water-drinking subjects had lost almost a kilogram more than the control group. The exact reason why isn’t clear, but it’s believed that water helps you feel fuller, leading you to eat less. If the taste of plain water doesn’t interest you, feel free to use a non-nutritive sweetener like…