Innholdsfortegnelse for May-June 2018 i Men's Fitness South Africa

MAN FLU… As we head into the tissue gathering segment of the year (and we are quite fortunate that we don’t have it for too long in South Africa), it’s time to double dose on all the essential vitamins and minerals necessary to fight off the dreaded flu. I’m actually nursing what feels like double pneumonia at the moment and as a man, I know factually and medically that this is the sickest any human being has ever been without dying. I’ve had it a few times over the past few years and somehow manage to survive it, barely. My wife believes it’s an extreme over-exaggeration and given that I have yet to succumb she might be onto something. The key really is to just stay ahead of this winter…

Swingers Live Longer (Swimmers and Cyclists, Too). Which type of cardio gets you the healthiest and keeps you alive the longest? Curious exercise researchers at the University of Sydney examined 11 different health surveys on more than 80 000 people (average age: 52) over 9 years and found that, amazingly, those who’d played racquet sports like tennis, racquetball, or squash in the previous month had a 47% lower risk of early death. And that’s not all: Enthusiasts who swung a racquet regularly also showed a 56% drop in cardiovascular disease. It’s believed that this type of full-body exercise, which features short bouts of high-intensity effort, helps you live longer by boosting your metabolism and strengthening your heart. Swimming, a great whole-body workout, came in second, with aerobics in third place…

■ Been slacking off instead of hitting the gym and throwing up some iron? Get yourself an enemy to go after. Okay, not an enemy, exactly, but someone who can give you some stiff competition. That’s the very best motivation to work out, according to US University of Pennsylvania researchers who found that, rather than a cheering section, you need to feel a sense of competitiveness to be extremely consistent with your workouts. Their study, an 11-week weightlifting, running, spinning, and yoga program involving 790 students, showed that exercisers who competed for the top spot on leaderboards had 90% higher gym-attendance rates than those in groups in which competition wasn’t emphasised. So, if you’re feeling less than excited about crushing it these days, challenge one — or a whole gang…

Any consistent exercise is good for you — even golf, according to new data out of the University of Edinburgh in Scotland, where golf was born back in the 1400s. The study, the largest and most systematic review ever done, found that golfers live longer than non-golfers and are in better health overall, says author Andrew Murray, MD. “Golf is a great choice for longevity, physical, and mental benefits — and you can play it from age 3 to 103”, Murray says. Just ditch the cart and carry your clubs: An 18-hole round can burn 1200 calories, compared with 600 for cart jockeys.…

Boxing gyms have come a long way from the gritty, dank caves Rocky prowled in Philly’s predawn hours. Just as we had the luxury-climbing-gym revolution last year — when men skipped the treadmill to flex their bouldering skills — we’re now witnessing an explosion of ultra-high-end boxing temples. Leading the way are US-based Box ’N Burn Boxing and Fitness, Chicago’s Unanimous Boxing Gym, and, most recently, the gleaming Rumble, which opened a 550-plus-square-metre location in New York City this last January. At this knockdown palace, which is partly co-owned by a former Google executive and a master trainer from Bravo’s Work Out New York, you can work on full-body toning while hitting an aqua heavy bag, which is much easier on the joints and tendons. “Our clients don’t just punch…

What are the essential shoes every man should have in his closet and why?TOM M, CAPE TOWN ■ I believe that shoes are our most important wardrobe investment. We are judged by our footwear, so spending a bit of money and some time on considering the right options will serve you well. Let’s begin with the most essential of all essentials, the black-leather cap-toe oxford. This sleek and elegant must-have is your go-to for weddings and funerals, job interviews, and formal occasions, including black tie. Next is the brown-leather brogue. Dress it up or down, pair it with jeans or grey flannel — it never disappoints. Every man must also own a tan, beige, or light-brown loafer. Like the brogue, the loafer’s hallmark is versatility. A boot — whether a…

■ The dish paella (pronounced pa-AY-yuh) is actually named for the shallow cooking pan in which it’s made and served. Paella originated in Spain, where centuries ago farmers would throw together white rice and any proteins they could find, and cook them over an open fire in the fields where they worked. Over time, paella evolved into a masterpiece of Spanish cuisine: A dish typically made with white rice; a variety of seafood (shrimp! mussels! lobster!) and/or meat (chicken, chorizo); a flavour base (sofrito) of garlic, onions, peas, and tomatoes; and a sprinkling of saffron. But white rice isn’t the optimum carb for health-conscious guys; and what’s a meal without plenty of veggies? So we’ve put together this better-for-you paella by swapping out rice for quinoa, the king of whole…

What’s the minimum amount of exercise I can do and still see results?JACKD, JOHAN NESBURG ■ What year did you graduate from the University of Underachievement? Seriously, “the minimum” — that’s what you want to know? As my friend Zach Even-Esh, from the Underground Strength Gym, says, the way you do anything is the way you do everything. Think about that: If you look for the minimum you have to do, you’ll get the minimum out of it. And that’s across the board — you’ll always leave something on the table and never reach your full potential. So, fine: If you follow the US Department of Health and Human Services’ recommendation to get at least 150 minutes of moderate (or 75 minutes of vigorous) aerobic activity a week, and pair…

■ The secret to getting that cut, shrink-wrapped look of a fitness model: Whittling your body fat down to between 6% and 13% (depending on how much you want your abs to pop). To do that, you’ll need to cut about 500 calories a day and adopt a high-intensity resistance-training program to add muscle and eviscerate fat. (You’ll lose about a kilogram a week.) Use the three-day sample eating plan. THE NUMBERS THE GUY 80kg, 1.8m, 35 year-old active male Recommended Baseline Macros CALORIES 2100–2300 PROTEIN 1.7g/kg body weight = 105g–115g protein daily, 18g per meal (20% of total calories) CARBOHYDRATES 288g–316g total (55% total calories) FAT 58g–64g (25% of total calories)…

Boosting testosterone could be as simple as adding some of these powerhouses to your existing routine. Fenugreek ■ A ccording to a study in the International Journal of Sport Nutrition and Exercise Metabolism, Fenugreek helped to reduce body-fat levels and improve total testosterone versus a placebo in a double-blind trial. Additional research has also shown it could help to boost libido. You can get it in curries (it’s used to flavour them) and teas, or as a supplement. (novexbiotech.com) Ginger ■ This Asian food staple has been shown to fight nausea, inflammation, and even cancer; and, according to a study published a couple of years back in the Tikrit Medical Journal, it may also help to significantly improve testosterone and semen quality in infertile men. The best way to get…

Circuit 1 1) ISO LUNGE WITH BAND FRONT RAISE Hold the band in both hands shoulder-width apart. Step on the center of the band with one foot. Step forward into a lunge with your free foot. Hold the lunge while slowly raising your hands to shoulder level. Resist the band as you lower your hands. Do 10 reps on one side, then switch. 2) ALTERNATING REVERSE LUNGE WITH BAND ROW Anchor your band at navel height. Facing your band, hold it in both hands with light tension. Step back with one foot into a lunge. Row your arms back, elbows grazing your sides. Resist as you re-extend your arms. Step forward and repeat, lunging with the opposite foot. 3) STEP FORWARD AND PRESS PUNCH WITH BAND With a band anchored…

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,…

■ Getting plenty of protein post-workout is key to speeding muscle growth and aiding recovery — but what type of protein is best? To find out, researchers at the Arizona State University in the US tracked the diet and workout habits of 70 elite endurance athletes — 43 meat eaters and 27 vegetarians. And surprise! At study’s end, the veggie eaters had virtually the same lean muscle mass as the carnivores and just as much leg strength. And though the groups’ VO2 max scores showed they were equally fit, the vegetarian women’s numbers were 13% better. The take-home: If you’re getting the right amount of protein per day (1.2 to 1.6 grams per kilogram of body weight), it doesn’t matter what form it comes in — plant, animal, or supplement.…

Like any new tech, trackers have their pros and cons, so nailing down benefits is tricky, says Kelly Evenson, PhD, a professor at the University of North Carolina at Chapel Hill in the US, and the closest thing to a human fitness-tracker “tracker” there is. For example, one recent study she did suggested that trackers don’t improve health; but her newest research shows they can, indeed, lower heart disease risk — but only if used faithfully. For max usefulness, she says, wear it in the same position every day, update software often, and pair it with benefit-boosting apps.…

Cocooned in a pod of luxury - that’s the A7’s suave first impression. Nothing is ever too far or unintuitive, which given all the microchips on-board is no easy feat. Speed is effortless. Safety is omnipresent. A suite of autonomous driving sensors permit a long gaze out the side window while the air suspension cossets like a soothing lullaby. The A7 has always been one of Audi’s most underrated products but thanks to a styling overhaul that by Audi’s terms is quite bold, it can now wear its technological innovations proudly. In not so many words the A7 mimics all the cutting-edge, driver-less and tablet-swiping of the bigger A8, then massages it into a sleeker shape that treads a path between sporty and stately. Audi has unwrapped some of its…

Summer bodies are made in the winter so, its time to hit the ground running and, if you’re still sporting basic sweats and a three-year-old wife beater, then its definitely time for a serious upgrade! These high tech and trendy threads are fashionable, practical and designed to provide sheer comfort while you sweat your way to your physical best. 1) Puma Heritage Jacket ■ Celebrating 70 years of football passion, Pumas Heritage Collection is designed as a tribute to the beautiful game, and includes this trendy oversized fit jacket with elasticated waistband and cuffs. Throw on either before or after your 90 minutes on the pitch to beat off the winter cold. R1 699, superbalist.com 2) Adidas Plgn Pants ■ Gone are the days when sweatpants were just for the…

I’ve heard you can make cheap red wine taste more expensive by whip-ping it in a blender. Is that really a thing?MARK MADISON, CAPETOWN ■ Putting wine in a blender — let’s call it “aggressive decanting” — is an old winemaker’s trick to simulate how the wine would taste after ageing. It can make a cheap wine taste better, but only to a degree. How does decanting work? First, most of what you experience in wine is its aromas. When the compounds that create these aromas hit oxygen, they fully release for your nose to detect. Oxygen also mellows tannins, molecules from the oak your wine is aged in, which make wine bitter. Of course, if you’re patient, a more practical alternative to using a blender is to empty the…

PORTION OF THE MONTH ¼ CUP ALMONDS 1 GOLF BALL Order a diet-friendly salad—by choosing from our list of champs. Our “bar” fight winners In our head-to-head salad contest, the ingredients highlighted in green came out on top: Spinach OR Mixed mesclun Spinach is packed with vitamins — not the case with mesclun, a combo of less nutritious greens. Chicken OR Steak Three times leaner, with half the calories and more protein, chicken easily beats steak. Kidney beans OR Black beans All beans are similar in nutrients, but we give black beans the edge for slightly higher protein and fibre. Tofu OR Egg While tofu wins “calories by weight”, near-perfect eggs have more protein and vitamins. Salmon OR Tuna Tuna is a bit leaner and has more protein, but salmon…

TO BOOT NEW YORK 1) Alton R2 500, TOBOOT.COM ADIDAS ORIGINALS 2) Stan Smith R1 199, SPREE.CO. ZA CONVERSE 3) Chuck Taylor All-Star ’70 Mono Leather R899, SPREE.CO. ZA PUMA 4) Sky II Lo B&W R698, AMAZON.COM Fact: A big, swinging metal watch adds a bit of bling (without making you look like a douche). BELL & ROSS 1) Vintage BR126 Sport Heritage R63 000, BELLAGIO JEWELLERS TISSOT 2) Couturier Automatic Chronograph R13 150, THE SWATCH GROUP TAG HEUER 3) Heuer 01 R79 190, TAGHEUER.COM CASIO 4) Edifice R2 804, THECAS I OSHOP.COM BULOVA 5) CURV Chronograph R9 626, BULOVA.COM…

STEP 1 Where are you from? Ethnicity? Highest level of education? WISLØFF SAYS : “We use that only for research purposes so we can compare Norway, USA, Japan, etc, and different ethnicities — none of this is used in the algorithm.” RODIO’S TAKE: I type in “Brooklyn”. STEP 2 Gender, age, height, weight. WISLØFF SAYS : “Height/weight is just for calculating BMI, which goes into the algorithm. But gender matters a lot — women’s values tend to be about 20% lower.” RODIO’S TAKE: I’m 26, 1.75m, 79 kilograms. I enter twice, because I accidentally type in my weight in kilograms the first time. STEP 3 What’s your maximum heart rate? WISLØFF SAYS : “It’s a common means of denoting intensity for endurance training.” RODIO’S TAKE: I had no idea, but…

Salmon is brimming with anti-inflammatory omega-3 fatty acids. Single-digit fat: Sample Day 1 WORKOUT • Drink 500ml water BREAKFAST • 2 slices sprouted-grain bread topped with: 1 tbsp natural almond butter • 10cm fresh banana • 1 cup skim milk MID -MORNING SNACK • ¼ cup trail mix made with:Raw almonds, walnuts, pistachios, raisins• 1½ cups fresh pineapple• 1 protein shake made with:20g protein powder LUNCH • 100g pan-seared then baked salmon topped with: 1 tbsp BBQ sauce • 1 cup mashed sweet potatoes topped with: 2 tbsp raisins • 1 cup brussels sprouts, roasted SNACK • 20 whole-grain crackers topped with:• 60g favourite cheese• 1 cup strawberries, grapes DINNER • 100g grilled marinated chicken breast• 1 cup tabbouleh• 2 cups salad made with: Tomato, cucumber, onion *120g raw, 100g…

SSN Ignite Fat Burner supports increased energy, faster fat loss and overall focus The difference between looking pretty good and looking like you’ve been carved from stone like Michelangelo’s David, but with bigger pecs, is consistency. You need to consistently train with the proper intensity, note how you fuel up and recover, and understand which supps provide the best bang for your buck. Stick to that routine and you’ll be in head-turning shape year-round. When it comes to supps, this all hinges on consuming ingredients that have been shown to work. For example, caffeine anhydrous should be included in any solid thermogenic, as it increases energy and enhances focus. Secondly, ensure that whatever you take is backed by clinical studies. Supplements promoted as the holy grail of fat loss are…

GET THE SCENT Hugo Urban Journey ■ HUGO Parfums unveils the next chapter of its #YourTimeIsNow campaign with a new scent, HUGO Urban Journey, set to encourage millennials to explore the city on their doorstep before venturing into the world beyond. The latest iteration of this multi-faceted campaign will see Hugo fragrance ambassador Zac Efron empower today’s youth to embrace new opportunities to live their lives to the fullest. GET FUNCTIONAL F45 Training ■ Functional group training facilities and classes have revolutionised the fitness industry across the world, so it’s no surprise that international fitness brand F45 have finally swept onto our African shores. With varied functional workouts every day and highly charismatic instructors to keep you motivated, F45 workouts will help sculpt lean, functional muscle through lifting, squatting, jumping,…

Your buddy’s reasons for exercising may be the problem. Impulsive gymgoers are most often motivated by feelings of pressure, guilt, or shame about their bodies, the Journal of Strength and Conditioning Research reports. If those thoughts plague him, it’s going to be tough for him to stay consistent. “The gym should be seen as a thing of value, not a chore or punishment”, says study author Dave Keatley, PhD. If your pal’s impetus to work out is negative (“I look awful”), not positive (“I’m doing something great!”), you may need a new partner.…

■ Thanks to the good folks at the Centers for Disease Control and Prevention in the United States we know that about 75 million Americans have — and 59 million more are on the verge of developing — high blood pressure, which can dramatically increase heart disease and stroke risk. Those are some scary numbers, even for us here in sunny SA. Of course, if you think or have been told that you’re at risk, taking sensible steps like quitting smoking and exercising can help stave off high BP, also known as hypertension. But if you’d like to be even more proactive, try yoga: A new study presented to the Cardiological Society of India shows that practising hatha yoga an hour a day for a month can lower blood pressure…

Seems so, Sam. Research increasingly shows that sugar substitutes fail to do their job — that is, prevent obesity and diabetes, says Richard Hodin, MD. Case in point: Hodin’s latest study found that, in the stomach, aspartame actually blocks an intestinal enzyme that helps protect us from gaining weight. And it’s not just aspartame. Multiple studies show that, across the board, sugar substitutes tend to promote obesity, plump up belly fat, and, basically, keep you fat. Hodin’s advice: Stick to water.…

Born in Melbourne, Australia, Laura is a previous winner of the Miss Jetset Magazine International Cover Competition. She has become quite the celebrity over the past few years having appeared on television and on the covers of numerous international magazines. Laura works as a personal trainer and her modelling and fitness career has already taken her all over the world. We follow her journey into fitness to find out what motivates her, what are the highlights of her transformation and what inspires her to keep pushing on. “My tips for guys wanting to approach girls in the gym are to be polite. Avoid lame pick-up lines. Be a gentleman.” MF: So Laura, could you tell our readers a bit more about yourself? I grew up in Melbourne Australia where I…

Can you eat your way to a long life? People in a handful of regions across the globe apparently do. Author Dan Buettner identified seven so-called “blue zones” — places where residents often live past 100 — and analysed the factors that may explain it. Along with lifestyle, nutrition is key. So pick some favourites from each and start beating the odds! IKARIA, GREECE ■ Called “the island where people forget to die” in Diane Kochilas’ cookbook on its food, Ikaria is a hotbed of old-agers who follow a Med-type diet but eat less meat than most Greeks; farm or forage many foods; and proudly admit they f#ck like bunnies into their twilight years. KEY FOODS: Wild greens, olive oil, chickpeas, lentils, black-eyed peas, lemons, goat-milk cheese, potatoes, tomatoes, wild…

■ With Peruvian chef Franco Noriega’s shredded physique — he’s modelled for Dolce & -Gabbana — and scantily clad YouTube cooking demos, you’d think his boy toy rep might overshadow his kitchen cred. But at Baby Brasa, his US-based Manhattan pollería, the food takes centre stage. A tribute to taste, nutrition, and affordability, Baby Brasa offers organic rotisserie chicken, creative salads, and sides that all redefine fast food for the fitness minded. We asked Noriega how he stays in model shape. How can you love food but stay so fit? I don’t understand that I don’t understand that “Don’t trust a skinny chef” stereotype. I don’t want to eat what a really unhealthy guy eats; at the same time, I can’t call a salad “dinner” and be happy. For a…

Tips and tactics for living smarter As an unmarried man who works really hard, travels a ton, and leads an active social life, I’ve come to accept several less-than-awesome realities about my daily existence. (For starters: I eat way too much take-out, I’m constantly forgetting my toothbrush on trips, and these days, I could probably consume a few less sugary cocktails.) But if there’s one piece of man-on-the-go collateral damage I simply can’t accept, it’s the increasingly gnarly state of my apartment. In recent months, I’ve found myself engaged in a daily battle against the black hole of my storage closet, the mountain of mismatched clothes scattered across various pieces of furniture, and the towering pile of envelopes on my desk. When it took me a full hour to locate…

AS THE 2017 CALENDARS MAKE WAY FOR their 2018 replacements, you are likely contemplating swapping out last year’s physique with an updated version — one more akin to the one you see splashed across the pages of this magazine. And let’s be honest, if you’re looking for a standard-bearer — or an anatomy chart — on which to gauge your progress, then USNt athlete and IFBB physique pro Ryan Terry is a solid choice. It’s been a banner year for the 29-year-old Englishman, who took first at the Arnold Classic and finished sixth in the crowded Olympia Physique division. But that success seems to have only whet Terry’s appetite for bigger and better things in 2018. “My ultimate dream is and always has been to win that Mr Olympia title”,…

You’re a 35-year-old desk jockey with the heart of a 60-something couch potato? Join the club, Jack. But there’s hope for you: Wisløff has created a seven-week program that primes your heart for a better fitness age — and burns plenty of fat — in just minutes of sweat. It’s all built around Wisløff’s lab-tested “4x4 interval training” workout: Four minutes of high-intensity exercise, followed by three minutes of active recovery, repeated four times. The core concept is to blast your heart to 85–95% of its maximum rate — not quite all out but intense enough that you’ll be able to say only a few four-letter words by the end. Then you’ll downshift to a three-minute active-recovery phase at 70% capacity — still moving, but moderately enough to catch your…

■ Evox 100% Whey Protein Advanced has been scientifically developed to guarantee a highly bioavailable, rapidly absorbed whey protein matrix which support muscle tissue recovery and lean mass gains. Available in the following flavours: Vanilla / Cookies and Cream Delite / Double Dutch Chocolate / Strawberry. As a dietary supplement, add 1 slightly rounded scoop (32g) to 150-200ml cold water and blend. For increased protein require-ments, add 2 slightly rounded scoops (64g) to 300-400ml of cold water and blend for 30-60 seconds in your EVOX Vor-Tech Shaker. Your protein requirements will vary based on your age, gender and physical goal. Adjust your intake requirements accordingly. Available at Dis-Chem stores nationwide and on evox.co.za from R299.00…

I magine you’re out for a walk in the bush. During this leisurely stroll, your muscles are using a type of muscle fibre called slow-twitch fibre. These fibres circulate the oxygen you take in, and with every breath, burn off blood glucose and the glycogen stored in your liver. You’re not breathing hard, but if you walk briskly for 20 minutes or more, you’ll begin to run out of glucose. To replace that blood glucose, your body taps into your fat stores. Now imagine you hear a crashing noise behind you — it’s an enormous lion, out for blood. Suddenly you’re sprinting, and even though you’re fighting for as much air as you can get, it’s primarily stored sugar that’s propelling you. Your muscles are on fire as you burn…

John Wick racked up 76 kills in the original film — not too shabby for a retired hit man. The staples in his repertoire include judo, jiu-jitsu, gun fu (kung fu with guns), and hand-to-hand combat. But it isn’t just these skills that let Keanu Reeves-as-John Wick rip someone’s face off with a roundhouse kick. No, what Reeves has — and you can have, too — is something that takes his abilities to a higher level: an enhanced sense of “proprioception”, or a heightened awareness of where every part of his body is and exactly what it’s doing at all times. The following workout, which Reeves used to train for John Wick: Chapter 2, features multistep exercises that efficiently work several muscles and body parts together, to earn you not…