Innholdsfortegnelse for September - October 2017 i Men's Fitness South Africa

It’s a mindset Spring is such an amazing time, everywhere in the world but especially in South Africa. The Jacaranda trees start to blossom and fill the streets of Pretoria in bright colours. The leafy suburbs of Johannesburg come alive; joggers are out and smiling early in the morning and the gyms are packed to the rafters – hell, even the retail space starts to pick up in sales again. It’s generally a time that people are happier, feel more positive and enjoy a gusto for life. I’ve actually spent quite a bit of time listening to motivational speakers the past couple of weeks, not due to a lack of motivation on my part, but rather to get some added inspiration. Yes, our economy has slid into recession, yes, there…

Be a stairs master We won’t sugarcoat it: Running stairs blows. The upside is that it’s a quick way to break a sweat and turn your legs to jelly. But how hard do you need to go to reap the benefits? To find out, scientists at McMaster University in Canada had subjects run on a StairMaster and then run one or two flights of stairs in short intervals. In the end, both protocols increased peak oxygen uptake — by 12% in the first test and 7% in the second — and demonstrated that brief and intense stair climbing could improve cardiovascular fitness in about 30 minutes. Fitness Breakthroughs 30-60 GRAMS OF CARBS NEEDED PER HOUR OF EXERCISE Carb up for the long run (literally) Researchers believe carbs can bolster your…

EXERCISE DISTANCE (METRES) 15cm Hurdle 25 Running Drill Pretend you’re stepping over a 15cm hurdle with each stride. Walking 10 Hamstring Stretch Reach for the ground in front of your toes. (Keep your grounded knee bent slightly.) Raise the opposite leg for counterbalance. Walking 10 Groiner Stretch Take a big step forward, drop your back knee to the ground, and keep your head up as you bring your chest to your extended knee. Place your hands on the floor to maintain balance. Walking 10 Quad Stretch While standing, grab one foot and pull it toward your butt. Take one step, then repeat with opposite leg. 30cm Hurdle 25 Running Drill Pretend you’re stepping over a 30cm hurdle with each stride. Hip Swing 10 per leg Stand upright, hold an anchor…

Eggplant Rolls SERVES 1 INGREDIENTS 1 medium-size eggplant Pinch of salt 1 cup ricotta cheese 1 egg 4 tbsp Parmigiano- Reggiano 1 cup jarred marinara sauce DIRECTIONS 1) Preheat oven to 190°C and place a rack over a large baking sheet. 2) Cut the ends off eggplant. Slice lengthwiseinto 1cm-thick slices. 3) Place eggplant on rack; add salt and set aside for 15 minutes to release liquid; bake for 8 to 10 minutes. 4) Mix ricotta, egg, and Parmigiano- Reggiano in a large bowl. 5) Add mixture to eggplant slices and roll up tightly. 6) Spread ¼ cup of sauce in a baking dish. 7) Place eggplant rolls on top of sauce seam-side down. 8) Top with remaining sauce and bake uncovered for 15 to 20 minutes. PER SERVING 688…

If you like it spicy… 60ml tequila 60ml grapefruit juice 30ml lime juice 2 jalapeño slices, seeded 30ml agave syrup FROZEN OR ON THE ROCKS? Salt or no salt? However you order them, margaritas rule. Invented sometime in the 1930s or ’40s (depending on whose story you believe), a basic margarita should always be simple and easy to replicate, says Derrick Turner, brand advocate for 1800 Tequila. You just need four ingredients: tequila, lime juice, something orange flavoured (alcohol, juice, or bitters), and a sweetener. From there, the variations you can create are infinite. Here are 10 of our favourites: IF YOU LIKE IT CLASSIC… 60ml tequila 30ml lime juice 15ml orange juice 15ml agave syrup IF YOU LIKE IT SMOKY… 60ml mezcal 30ml Cointreau 30ml lime juice 15ml agave…

1) Pale Pink Tee Change up your favourite basic white or grey go-to for something a bit more colourful, add in some quality and you’re good to go. R179, hm.com 2) Rayban Original Aviators Block the sun out in style while you catch that much-needed tan, with this classic pair of Ray-ban shades. R2 090, sunglasshut.com 3) Jacquard- Weave Cargo Shorts Stay on top of the summer heat and break away from your usual plain pair of shorts with a pair that will make just enough noise to set you apart. R529, hm.com 4) FSP Collection Military Duffel If you’re one of those guys who never unpacks his bag, you may need somewhere to keep all those belongings together. R2 499, superbalist.com 5) Dark Denim Jacket You’ll want an extra…

Sterling Archer is the world’s greatest secret agent as well as a devastatingly handsome jet-setter, model-banger, and day-drinking enthusiast. And now I’m a noir detective living in the 1940s. Sorry, are you confused because I switched to first person? Well, get over it, because I’m about to give you some invaluable life advice on how to get through this decade — or any decade, for that matter — like a true gentleman. 1 REAL MEN CONFIDE IN THEIR BARBER. PUTTING YOUR FEET UP and airing your grievances as an endearingly old Spanish man lathers your face with a brush made of the finest silver-tipped badger hair is, in a word, therapeutic. Take comfort in knowing whatever you say to him will go to his grave since barbers are just like…

YOUR BETTER-BODY BLUEPRINT Edited by Michael Simone You don’t have to spend your summer days inside of a dark, musty gym to build a head-turning physique. Simple body-weight training can be done anywhere, so scrap the dingy gym and focus on sculpting a lean and muscular body. The Original Workout Machine Every lift that uses your own body weight for resistance is “closed chain”. That means that either your hands or feet are in contact with a surface you’re exerting force on, be it a pull-up bar, tree limb, rock, or the ground beneath you. Because the force is being applied to a fixed point (i.e., the ground isn’t moving), you’ll need more muscles to stabilise your body than you do on an open-chain exercise, in which your hands or…

To find out, tally up how many of the following you’ve experienced: 1. Low sex drive Any reduction is bad; a drastic drop-off signals problems. 2. Difficulty achieving erection If you depend on Viagra or Cialis, that’s not good. 3. Significant loss of muscle mass 4. Increase in body fat 5. Fatigue and lack of energy If you’re sleeping seven to eight hours a night yet feel sluggish, something’s wrong. 6. Lack of enthusiasm The inability to get excited about life in general is a sign of low T. 7. Mood changes Are you irritable or depressed most of the time? It could be hormonal. 8. Low semen volume A noticeable decrease in ejaculate isn’t normal. 9. Hair loss It could be on your head, but also on your face…

TO ENHANCE THESE SUPERSTACKS, you might also consider more basic supplements for overall health and wellness. Start with a good multivitamin. A multi is one of the most critical supplements you can take each and every day. The micronutrients in multis play important roles in just about every process that occurs in the body, including those that lead to muscle growth and performance improvements, as well as fat burning. Being deficient in any of these could hold back progress for guys on even the most stellar of training and diet routines. Fish oil is another crucial supplement for men. It contains omega-3 fatty acids, which promote heart and joint health. The consumption of antioxidants is also crucial to battle free-radical damage and slow the ageing process, while certain amino acids,…

STRENGTH TRAINING CJ Murphy, M.F.S. Owner, Total Performance Sports, Everett, MA Jim Smith, C.P.P.S. Owner, Diesel Strength & Conditioning Zach Even-Esh Owner, Underground Strength Gym, Edison, NJ WEIGHT LOSS Bob Harper Fitness expert; 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 FINANCE Roy Cohen Career counselor; author, The Wall Street Professional’s Survival Guide; careercoachny.com Chris Bart, Ph.D. Business consultant; author, A Tale of Two Employees DERMATO LOGY Tina West, M.D. Board-certified dermatologist; founder of the West Institute, westskinlaser.com Annet King, Director of global education, the International Dermal Institute and Dermalogica PHYSICAL THERAPY Jay Dicharry, M.P.T., C.S.C.S. Director of biomechanics, Rebound Physical Therapy FOOD Danny Boome Celebrity chef,…

MORPHING ARMS as scrawny as pipe cleaners into straight up pipes isn’t as easy as grasping a barbell and curling it until your arms go numb. Yes, barbell curls are a potent mass builder, but neglecting to train the triceps and relying solely on barbells won’t give your arms that extra pop.•Your gym has plenty of lifting tools that’ll help you train the arms aside from barbells, including dumbbells, bands, and TRX. But one you might easily overlook is a multi-faceted piece of iron that you normally use to swing, squat, and deadlift.•Due to their unique design, kettlebells promote instability that recruits more muscle fibres as you curl or press. Their shifting weight distribution also increases the amount of time a muscle is kept under tension. And upping the time…

SOY MILK The protein punch Soy’s great for active guys, Moore says. In taste/nutrition, it’s “the closest to milk and has more protein than other nondairy picks”. Soy was also MF testers’ fave. MF’S TASTE WINNER Soy Dream Organic Vanilla Enriched (CAL/CUP: 100, SUGAR: 6G, PROTEIN: 7G, FAT: 4G) COMMENTS ”Wow, tasty!” “Spot-on body and flavour.” “Just like milk.” RUNNER-UP Soy Slender Vanilla (CAL/CUP: 70, SUGAR: <1G, PROTEIN: 6G, FAT: 3G) ALMOND MILK The all-rounder This also has a dairy taste but packs fewer calories. Bonus: Almonds have the most calcium of all nuts. As with any non-dairy choices, beware of mega added sugar (one we tried had 13g!). MF’S TASTE WINNER Almond Breeze Original (CAL/CUP: 60, SUGAR: 7G, PROTEIN: 1G, FAT: 2.5G) COMMENTS “Nutty and not too sweet.” “Nice…

1) Use agave syrup or fruit in place of sour mix. Typical sour mixes are laden with calories. Agave nectar is natural and causes much less of a spike in blood sugar, so it’s better for your body. To make your own agave simple syrup, boil equal portions of agave nectar and water (letting the mixture cool before use). 2) Keep it fresh. “The fresher and higher the quality of your ingredients are, the better your drink will taste”, says Turner. 3) Pick your favourite orange. Orange liqueurs like triple sec, Cointreau, and Grand Marnier are interchangeable, so use whichever you like best. The key differences: Triple sec is lower proof (23%) and has a milder flavour. Grand Marnier and Cointreau are 40 proof. Cointreau is more bitter, while Grand…

▪ Level with yourself “Mountaineering is long-term suffering”, Whittaker says. Those glorious summit pics are usually the result of gruelling, hours-long trudges uphill (and, at times, technical rock climbing) with a massive pack on your back. Then you’ve got to make it down. Still want to sign up for that trip? ▪ Get up to get down “Most people train to go uphill, but downhill can be more brutal”, Whittaker says. Not near mountains? Find a stadium — or even a tall building’s stairwell — and put in an hour here or there, eventually with a pack. Finally, mimic a summit push by hiking 10-plus hours with just 10 minutes’ rest per hour. ▪ Test-drive the peak “An awful lot of people climb for their first time, find it’s the…

Tips and tactics for living smarter All relationships — lovers, pals, the chick behind the counter at Starbucks — at some point involve conflict. Yet here’s what’s odd: In school, we learned so much — the periodic table, algebra, how to make a baking soda volcano — but never how to argue. So we carry on like kids: “I’m taking my toys and going home!” It leads to breakups, bruised feelings, ruined friendships. But there’s a better way: Just ask the NYPD’s Hostage Negotiation Team, which has developed a time-tested framework for dealing with conflict in any crisis. And if it can handle bomb threats and murderers, surely it can handle any dispute you might get into. So, with guidelines adapted from their model, let’s try turning around this potentially…

Q How do you inspire your clients to stick with their training? PETER B, JOHANNESBURG A Very simply, if a client’s struggling to be consistent, I under-assign the workload. That way, I ensure that every workout’s a success. I never burn them out early on; instead, I make them feel like the program’s repeatable day in and day out, so in time it becomes habitual, a part of everyday life. I also offer different types of training throughout the year to avoid boredom. There’s nothing worse than showing up for a workout dreading it. There’s also no reason for it — train hard, but enjoy the process. Q I wear tight compression shorts when I work out — and I work out a lot. Do I need to worry about…

AS THE WEATHER GETS WARMER, most of us want to make our workout routines as efficient as possible so we can spend more time outdoors and less time in a dimly lit gym. A ladder-rep scheme — increasing or decreasing weight as a set progresses — is an effective way to do that because it pumps volume into your workout. Adding a circuits component to this down-the-ladder-styled routine also offers a cardiovascular benefit while boosting both strength and endurance. How it works Think of this as part strength training, part conditioning. The varying degrees of rep ranges will stimulate your muscles in new ways, and the circuit formatting will keep your heart rate elevated throughout the entire routine for maximum calorie burn. The ideal situation would be to take on…

After your last hill sprint, walk, jog, and stretch out your lower limbs. MANY OF US prefer to run only when it’s a necessity, like when we’re late for a meeting or passing through a dodgy part of town. Preference aside, running — particularly sprints — is tough to top as a calorie burner. One 2012 study out of Colorado State University and University of Colorado Anschutz Medical Campus in the US found that just 2.5 minutes of sprinting burned upwards of 200 calories throughout the day. However, before you lace up your runners, remember that “improper form can lead to muscle pulls or strains”, explains former US Philadelphia Eagles tight end turned fitness trainer Kyle Hunt, CSCS. Your options: Study YouTube videos of Olympic legend Usain Bolt, pony up…

Fiery peppers can add years to your life — that is, if they don’t take you out first. WHO HASN’T cringe-watched a YouTube video of some idiot running around swearing, screaming, and sweating after chomping on an insanely hot chilli? And that’s the least of the damage Mother Nature’s fire bombs can do. Chilli’s main ingredient, capsaicin, classified as a neurotoxin, can damage nerves if eaten in excessive amounts. In 2008 a British boy died of a heart attack after a hot sauce–chugging contest. Other chilli-related tragedies have also occurred — they’re rare, but they happen. Which makes it all the more ironic that eating absurdly fiery chili can actually help you live longer, according to a new study. Yes, people who regularly eat red peppers have a 13% lower…

A long-awaited new breed of wearables (aka smart watches, heart straps, etc.) has finally arrived. We’re talking trackers that not only record workouts, sleep quality, and activity but also advise you on all aspects of your physical life: You don’t just see metrics, you learn what to do next. This new kind of wearable can even warn you when you should back off a bit to prevent an injury that might stall you in your drive toward your fitness goals. How brilliant is that? SHOES Under Armour SpeedForm Record Equipped Sneakers WHAT THEY ARE A trio of new running kicks with embedded tracking sensors. WHAT THEY DO Test stamina before you run to make sure you’re rested so you don’t overtrain; and, during runs, capture pace, distance, and stride rate.…

THE DRAKENSBERG SOUTH AFRICA, LESOTHO & SWAZILAND The Drakensberg is a vast expanse of mountainous terrain stretching some 1125 kilometres and spanning across South Africa, Lesotho and Swaziland. With some areas rising as high as 3475 metres these mountain ranges are ideal for both casual day hikes or more serious expeditions. There are also several game reserves and parks if you’re looking for the more scenic approach. KILIMANJARO ARUSHA, TANZANIA This mountain is one of Africa’s most-visited tourist destinations attracting thousands of adventure seekers every year from across the globe. Kilimanjaro trails have varying degrees of difficulty and require no special equipment, and with its peak being 5895 metres high you’ll literally be standing at the top of Africa. MOUNT KENYA NYERI, KENYA Not only is this Africa’s second-highest peak…

▪ DIG OUT THE BROILER PAN. The slotted tray allows excess moisture to drain away as food broils, encouraging better browning and crisping. For efficient cleanup, line the top of the pan with lightly greased foil and cut slits over the pan’s slots. Prevent drippings from drying up during cooking by adding 6mm of water to an underlying pan. ▪ BUY A TIMER AND USE IT. There’s a small window of time between great broiled food and dinner burned to an ash, so don’t rely on your own internal clock. Get an inexpensive timer, use the one on the stove, or pull out your smartphone. ▪ A THERMOMETER PREVENTS GUESSWORK. Don’t just assume your meats are cooked properly. The best plan of attack is to eliminate guesswork and use a…

Send your questions to ask@mensfitness.co.za Q Beach resorts offer a few hours of scuba training, then a dive. Is that a good (and safe) way to learn? L LOYDB, DURBAN A It depends! Intro courses don’t provide actual certification, just enough know-how to try things out, says Alex Brylske, PhD, author of The Complete Diver. Group dives are limited to a max depth of 40 feet and avoid “overhead environments”, like caves or shipwrecks. And the next vacation, you have to take the class all over again. “Some people have great experiences” with starter-type classes, Brylske says. But currents and visibility can create danger, and shoddy operators are a risk. “A typical course takes about 30 hours over six to 10 weeks, starting in a pool then moving to open-water…

Q Do real men get manicures and pedicures? PAUL G, JOHANNESBURG A Uh, yeah. At least, I think of myself as a real man, and I get manicures and pedicures. Guys tend to do dirtier things and get stuff stuck under their nails, so if you get them done, you don’t look like a slob. And don’t think people in business meetings aren’t looking at your hands. They judge you by how you present yourself — including your nails. How to know if you need one? If your nails look like shit or are so damn long you leave claw marks in your jacket when you put it on, it’s time for a manicure. And if your feet are so disgusting you don’t want to be seen in flip-flops, or…