Innholdsfortegnelse for July-August 2018 i Men's Fitness South Africa

Making the investment… We’re bombarded almost daily with people who are looking for us to invest with them, fielding phone calls from clearly overcrowded call centers on the greatest next big venture, someone who claims they can navigate the choppy waters of cryptocurrency and guarantee returns 10-fold or the dreaded “no, we are not selling you a cellphone contract” call. They come in all shapes and forms and none of them start off honestly, which in itself should signal a warning sign. Don’t get me wrong; there are many great investment vehicles, locally as well as offshore and more often than not it’s the ones you’ve researched. For me though, the best investment you can make is in yourself. Self-betterment is so often overlooked and pushed aside, but why not…

1) RUN TALL Anything more than a very slight forward lean, and you’ll land too hard and shorten your stride. 2) BAN THE BOUNCE Vertical movement is wasted energy. The smaller your up-down oscillation as you run, the better. 3) DON’T CROSS THE MIDLINE Your hands should move toward, but not cross, an imaginary line down your middle. 4) FOREFOOT IT The quicker the pace, the farther up on your foot you should land. Distance runners typically land heel first; sprinters’ heels never touch land. 5) DON’T STRAIN Try to work only the necessary muscles: clenching your fists or face won’t speed you up; relaxing them will.…

Doves Farm Organic Brown Rice Penne For those who avoid wheat and gluten, that doesn’t mean that you have to forego the taste and texture of normal pasta. Doves Farm Brown Rice Penne is a delicious, naturally wheat and gluten-free product that’s made from only the finest organic ingredients. Granoro Gluten-free Spaghetti Granoro uses a mix of white and yellow cornflour, quinoa and rice flour to produce a product that comes very close to conventional pasta and is on par with durum wheat pasta. It’s also delicious with any healthy pasta sauce. Biofair Rice and Quinoa Fusilli Biofair Rice and Quinoa Fusilli is naturally gluten-free, a great source of protein and easy to prepare keeping its shape during cooking. Explore Cuisine Black Bean Spaghetti The Spaghetti is made from organic…

SO SWELL ON THE HALF SHELL “Oysters get less slick and tighten up when you grill them”, says Kimball. Plus, since they’re best on the rawer side, you don’t need to cook them all the way through. Try this! Skip the breading and frying. This grilled recipe from Molly Kimball is a healthier oyster indulgence. Simple grilled oysters SERVES 2 INGREDIENTS ¼ cup olive oil1 garlic clove, finely chopped1 tsp cayenne pepper or Italian seasoning Black pepper 2 dozen oysters TO MAKE 1) Heat grill. Whisk together first 4 ingredients. 2) Place oysters in shell on grill; spoon oil mixture over. Heat till bubbly (about 2 min.). 3) Optional: Serve with a whole-wheat baguette for dipping into the oil. PER SERVING CALORIES 312 PROTEIN 8g CARBS 9g FAT 28g Step-by-step…

Write her just “Hey”. Do this and you’ve got an 84% chance of being ignored — exactly what you deserve for being so goddamn unoriginal. Post selfies. Obvious selfies get 40% fewer likes than non-selfies — and bathroom selfies (c’mon, really?) get 90% fewer. Show off your six-pack. Abs pics say you’re showing off or on the make or have poor judgement, says eHarmony CEO Grant Langston Sound illiterate. Profiles jammed with misspellings and bad grammar get 77% fewer responses. Use a damn spellcheck! Really work it. Profiles with the word workaholic get 82% less action. In fact, if you’re not an astronaut or celeb, don’t talk shop. Show your gamey side. The words gamer and video games in a profile get 88% and 55% fewer responses, respectively.…

LET’S START WITH the obvious and redundant, so you know I’m not a bot: Elodie Yung is extremely beautiful and very, very sexy. And French, which is the same as sexy, really. Yung, 37, is co-starring in Marvel’s new Netflix series The Defenders, as the complex sociopath assassin Elektra, the same character she brought fire to in the Emmy-nominated Daredevil. The half-French, half-Cambodian ex-law student — who also stars in The Hitman’s Bodyguard — got her big break in 2013’s GI Joe: Retaliation. We get a big break every time we see her. Q You grew up on the hard outskirts of Paris. How bad was it? It was quite a tough area. But when you grow up there, it’s your reality. I think I only realised how tough it…

1) Learn to deal with a meat “windfall” “The typical catch yeilds about 45% meat. Most people aren’t used to fitting that much meat into a typical household freezer stacked. If packaged properly — vacuum sealed, if possible, or in wax freezer paper — you can still eat that meat two years later. When you’re ready to thaw, do it slowly, in the refrigerator, not the microwave.” 2) Cook the entire animal “Here’s how I’d do it: The shanks, the legs from the knees down, are great for osso buco. The rear legs (knee-up) are good for steaks or roasts. The backstraps go on the grill. The ribs make braai short ribs. The front shoulders make great sausages or a bone-in roast. The neck makes a good pulled-porklike meat. Finally,…

RUSSELL SIMMONS IS IN A STUDIO, but there aren’t any mics or control panels around. The rap flows have been traded for yoga flows. Simmons, 60, opened his yoga studio, Tantris, in 2016 and brought his enthusiasm for the yogi way of life to the masses. Now he has expanded the brand with a premium men’s line of activewear. The mogul is once again turning his lifestyle into a business. Q How would you describe your new men’s activewear line? Guys like comfortable sh!t, and every piece in the line is comfortable. Also, it’s insanely bold. Every time I put on the Buddha pants, I joke that if I go out in them I may get arrested. But that sh!t is hot. Q Why yoga and meditation? Life’s goal is to…

How it works 1) It stokes your body’s furnace Combining metabolic, static, and resistance moves fuels calorie burning for hours after you train. The resistance and stability components add strength and lean body mass; the static exercises boost strength. 2) It keeps you honest Known to shave reps or sets from your workout? Not with this timed routine. Download a timer app and set it for 30 seconds on, 12 seconds off for 10 rounds. The countdown will keep you compliant while the routine itself helps add size to your arms and raise your metabolism. 3) It keeps you rested Though you’ll be moving through quickly, doing a biceps exercise then a triceps move should give you plenty of rest so you can hit it hard the next set. Directions…

GET THE SUPPLEMENT USN, Tex flavoured Hardcore Whey ■ Hardcore Whey gH is a unique formulation of premium quality whey protein with an optimal amino acid content. It also contains an advanced Hypervol Glycotrans system to drive the protein into your glycogen stores as well as creatine and taurine to boost strength and endurance. Tribulus Terrestris is added for powerful increases in muscle power and performance. R274, usn.co.za TRY THIS! Clarins Men ■ Clarins Men offers protection from both the sun and pollution in a multi-tasking facial treatment specifically formulated for men. Perfect for the city and outdoor sports, this portable product protects from UV damage and the stresses of urban living, doesn’t leave any white streaks on the skin and can be applied after your daily skincare routine. R355,…

What’s cooking? 1) Mushrooms Vitamin D–laden mushrooms should be grilled or microwaved to retain maximum antioxidants. 2) Olive oil Keep your brain clear of toxins, reduce inflammation, and improve memory with daily doses of extra-virgin olive oil. 3) Spices Grill your food with spices from the mint family — rosemary, thyme, oregano, basil, sage — to reduce cancer-causing compounds.…

YOU KNOW THE SAYING “LESS IS MORE”? Well, it applies to building muscle, too. Carelessly piling on weight and doing more work can be a one-way ticket to overtraining and injury. A smarter way to add an inch to your arms or bulk up your legs: Train with these simple gym-rat-tested techniques that don’t require you to spend more time in the gym. 1) Reverse Pyramids Most pyramids begin with the lightest weight/highest reps and move to heavier weight/fewer reps— so, a 15-rep first set, 12-rep second set, etc. Reverse pyramids start with the heaviest weight/ fewest reps, when your muscles are less tired, and end with the lightest weight/most reps. More overload means more growth. 2) Forced Reps To achieve more reps in a given set than you can…

SET THE BIKE UP RIGHT “Comfort is the No. 1 driver of cycling performance — if you’re not comfortable on the bike, you’ll ride less and won’t improve”, says cycling expert Mat Steinmetz. That means adjusting the saddle so your knees and ankles can move within an optimal range — too high, and you’ll be reaching for the pedals; too low and you’ll drop your heel. Serious cyclists should have a pro at a bike shop set up their ride; the rest of us can use these guidelines: ■ Knee angle Set the saddle so there’s a 35 to 40-degree (slight-to-moderate) bend in your knee at the bottom of the pedal stroke. ■ Ankle angle Aim for a 90 to 100-degree angle so the ankle appears to be in a…

Zap! Bam! Pow! Their superpowers aren’t well known, but onions are a potent source of flavonoids like quercetin, which has cancer-killing abilities. Now, that’s juicy To keep it from drying out, cook flank steak — which is leaner than its fattier sister cut, skirt steak — to no more than medium. To serve, slice it very thinly against the grain. Flank steak with beer-caramelised onions SERVES 4 INGREDIENTS ¼ cup olive oil¼ cup soy sauce⅓ cup orange juice2 garlic cloves, minced1 tsp chilli powder• 700g flank steak1 tbsp butter1 yellow onion, sliced2 tsp brown sugar Salt and pepper½ cup dark beer2 tsp whole-grain Dijon mustard DIRECTIONS 1) In a shallow dish, whisk together olive oil, soy sauce, orange juice, garlic, and chilli powder. Add steak, cover, and refrigerate for 3…

WHY ARE WE STILL USING an almost 200-year-old formula to determine who’s fit or fat? We’re talking, of course, about the body mass index, or BMI, developed in 1832 by a social scientist to explain variations in humans’ shapes and sizes. Unfortunately, it has a major flaw: It doesn’t account for the fact that both bone and muscle weigh more than fat. So, according to BMI, the average muscle-bound rugby player would likely be categorised as “obese”, and top sprinters — who have maybe 8% body fat on a bad day — would score as being at least a bit overweight, a 2014 study showed. Plainly put, BMI is a useless metric that belongs in the dustbin of history. Fortunately, though, there are many newer, more accurate ways to gauge…

NOBODY WILL EVER CALL a Bloody Mary a health drink. But compared with other cocktails, it’s downright pious. Built around tomato juice (which packs just 25 calories per 120ml — compared with more than 100 for sour mix — plus tons of vitamins A and C), it can handle added indulgences like a strip of bacon and still come out a winning concoction. Here are six of our favourite Mary variations: THE BLOODY MARIA • 120ml Clamato juice• 10ml lemon juice• 60ml mezca2 dashes Worcester-shire sauce2 tsp horseradish1 pinch grated ginger1 pinch celery salt1 dill pickle spear (for garnish) TO MAKE Combine ingredients, stir, and serve over ice. THE MING’S REVENGE • 120ml tomato juice• 10ml lime juice• 60ml sake1 tsp wasabi paste½ tsp soy sauce½ tsp sriracha sauce1 pinch pepper1…

IF YOU THOUGHT this OKC PG made a splash when he became the first player since Oscar Robertson to average a triple-double in the NBA, wait till you see the guy’s duds. In his new book, Style Drivers, the 2017 NBA MVP, whose sense of style may be the wildest and most cutting-edge in all of sports, shares his sartorial secrets, along with interviews with other athletes, designers, and creative types. Here, Westbrook answers some of our style questions. Do you always feel pressured to be well-dressed? I don’t feel pressure, because I enjoy it so much — dressing up and expressing myself through what I wear. What piece of clothing should every man have in his wardrobe? A great pair of jeans he feels good in — they can…

Q What other interests do you pursue outside the gym? Although my daily lifestyle consists of basically the same, or a similar routine almost every day, which I have absolutely no problem at all with because I’m doing what I love and that excites me, I don’t really have much time to try, or do a whole lot of other things. In my spare time I really enjoy hiking or going for long walks in a scenic environment, doing photoshoots is something I have a lot of fun doing too. As long as I can eat too, baking is definitely something I enjoy doing. Q In 2016 you won the USN Face of Fitness, and you have been an Ambassador for USN ever since. How did this opportunity change your…

THE LOUSIEST DOCTOR I’VE EVER VISITED had a memorable waiting room. Everything — every pen, pencil, clipboard, clock, name tag — trumpeted the name of a big pharmaceutical company. Not once did I sit there without seeing a stream of drug reps file through, roller bags rolling behind, to be greeted warmly and whisked behind closed doors. • I stuck with Dr No until the day I’d secured the morning’s earliest appointment but still waited two hours, with my tantrum-prone toddler and debilitating stomach pain. As I was led back to the dim examination room, I passed Dr No chatting with a flock of those smartly dressed, ruthlessly attractive drug reps. When he finally deigned to see me, my son was yowling like a feral pig. What I remember from…

FOR STRONG, POWERFUL MUSCLES RULE NO. 1 Fish Carefully Low in calories and price, tilapia is one of the best fish to go for. But it’s usually farmed, and that may pose health risks — a recent US Wake Forest University study found that farmed tilapia contains high levels of omega-6 fats, which trigger inflammation in the body. Instead, opt for salmon. Rich in protein and anti-inflammatory omega-3 fats — four grams per ½ fillet — it also provides high levels of more than a dozen different vitamins and minerals, including vitamin D and vitamin B12. RULE NO. 2 Eat Beyond the Breast Skinless chicken breast meat is a staple among bodybuilders, but according to St Pierre, most guys don’t realise that the whole bird is fair game. “It’s a…

WHAT’S INSIDE THIS MONTH 102 Get ripped After just five minutes, your abs will be begging for mercy. 103 Stair Trek Burn calories and build your legs with these step-climbing routines. 108 Sleeve buster Use body weight, a TRX, and dumbbells to add size to your pipes. 110 Transformers How one guy lost 40-plus kilos in less than a year. GROW YOUR CHEST with this high-octane routine with varying rep speeds that will have you delving deeper than most press-till-you-drop- prescriptions. The post-activation potentiation technique, a fancy name for the ability of one exercise to immediately and positively impact the performance of the exercise that follows, also recruits more muscle fibres to complete the task. A study in the Journal of Strength and Conditioning Research found that rugby players’ sprint…

Q How does one play a blind knife fighter? One way to play blind is to look at someone’s mouth instead of their eyes — but that won’t help with stunts. So I use something I learned in the Marines to pick up on ambushes, called peripheral walking: Look straight ahead, but take in only the information your eyes are giving you peripherally. Larry Bird and Magic Johnson did that better than anyone. The trick is to relax and allow the bubble to open. If you force it, it’ll tighten up. What’s with you and poetry? I love poetry — just to read and be around it. I got into an argument with someone because I said I think 2Pac will be regarded as a great poet. They said he…

FOR BRYAN “JUICE” DAWSON, dropping 45-plus kilograms in roughly a year wasn’t about making drastic overnight changes in exercise and nutrition. “I didn’t go balls-to-the-wall at first”, says Dawson, a data analyst. “I made a couple of minor changes, let those become rock-solid habits, then added others. It resulted in a 180-degree change in how I live life.” Now 84 kilos, down from at least 136 (back then he didn’t feel much like getting on the scale to check), Dawson knows he’s not MF cover-model material quite yet, but he’s a helluva lot closer than he was. “I no longer look at narrow openings and think, ‘Well, that’s someplace I’m not going’.” War with Warcraft “I’ve been legit thin only a couple of times in my life — in the…

Cutting-edge news from the frontiers of science Sugar’s negative effect Fuels cancer cells Cancer can thrive on the sweet stuff, showing a possible link between diet and the Big C. Shortens lifespan Sugary diets have been shown to affect a gene tied to longevity, cutting lifespan by 7%. Increases disease risk Eating 25% of your daily calories in sugar can up the chance of heart disease by 50%. Not so sweet WILLY WONKA must have been riding a sugar high: Candy isn’t dandy. In fact, routinely chomping on more than nine tablespoons of sugar per day — the American Heart Association’s suggested maximum daily limit for men — has links to diabetes, obesity, and heart disease. Studies also show that sugar can shorten lifespan and may even provide fuel for…

IN THE LATE ’90S, I was teaching culinary students about a gluten-free (GF) diet for people with a medical condition called celiac disease. Back then, gluten was foreign, and the idea of not eating pizza, bread, or pasta was absurd. Today, 20 years later, going gluten-free has gone mainstream — and not just for those with medical conditions that might necessitate it. Most people looking to lose weight or become healthier have probably at least once wondered whether or not they should ditch gluten. So, should you? No one really needs gluten— but should you avoid it altogether? It depends. WHAT IS GLUTEN, ANYWAY? Gluten is a combination of two proteins, gliadin and glutenin, found in wheat, rye, and barley. It can show up in everything from pasta to cookies…

Keep abreast A 6-oz chicken breast has 50g of protein—100% of the daily value—and tons of muscle-building aminos. It’ll do your heart good Curcumin, a compound found in most curries, has been shown to lower LDL cholesterol and prevent plaque buildup in arteries. A sweet deal With its mega vitamin A, blood-sugar-regulating fibre, and inflammation-crushing flavonoids, the sweet potato earns “wonder food” status. Thai chicken curry on sweet potatoes SERVES 4 INGREDIENTS 4 sweet potatoes Olive oil, as needed2 tbsp chopped ginger5 garlic cloves, chopped4 (170g) skinless chicken breasts, large dice Salt and pepper Juice of 1 lime1 onion, julienned4 celery stalks, bias cut4 carrots, bias cut1 red bell pepper, bias cut1 (400ml) can coconut milk2 cups chicken stock3 tbsp red curry paste5 drops fish sauce1 handful coriander, roughly chopped¼…

IF YOUR TEE SHOT equates to a 250-metre drive, you’re probably feeling like boasting a little. Just don’t brag too loudly around Tim Burke: He owns the record for the longest drive in competition — an astounding 429 metres, or more than four rugby fields. Burke’s monster swing has also made him a two-time world long-drive champ (he won the RE/MAX World Long Drive Championship in 2013 and 2015) and gotten him top honours at the 2017 Long Drive World Series in Dubai. He’s notched top-three finishes in seven other competitions as well. What does it take to consistently rocket a ball farther than the length of many holes? Not surprisingly, it has nothing to do with running at the ball and whacking the crap out of it à la…

1) Did it take months to book an appointment, and then forever to be seen? How long it takes to snag an appointment and how long you wait once you’re there can reveal a lot about future visits: At 10am, is he already two hours behind? Ain’t nobody got time for that. 2) Was the doc engaging? Not in the McDreamy sense, but did he make eye contact during conversation and actively listen to and address your concerns without interrupting you or scoffing at your “I read online” remarks. 3) Were lifestyle and potential long-term risks discussed? Things like family medical history and how you eat, sleep, exercise, and handle stress should all be covered during your first visit. Omitting those topics is a huge oversight — proceed with caution.…

“IT’S GOING TO TAKE A LOT OF DISCIPLINE, DETERMINATION AND DEDICATION FROM MYSELF TO PROVE I CAN DO THIS AND BE ON TOP OF MY GAME.” You’re a family man and a father of two children, how do you balance your challenging schedule between your home life, business, and competing while also travelling abroad? Yes, it’s never easy. I have been travelling like crazy over the last two years. Last year I visited over 32 cities around the world. Balance is so important but I’m also a believer that sometimes you have to step out of your comfort zone and ride the wave as hard as you can because you are given this opportunity to excel in your talent. I think it’s not necessarily about balance but more so communication…

THINK ABOUT WHAT YOU CAN ACCOMPLISH IN just five minutes: Download half a song on dial-up. Check your WhatsApp status updates. Nuke a ready-to-eat meal. Now add to that list “thoroughly train your midsection” — although, if the plan is to sculpt visible abs, you’re better off skipping the convenience meal. How it works This ab-blasting routine, designed by US Los Angeles-based fitness trainer Andy McDermott, founder of McDermott Family Fitness, takes only about five minutes to complete — but it’s a fairly painful five minutes for your midsection. “This has been a favourite of my clients for many years”, says McDermott. “It’s crushing.” With its high reps and little rest, it works the abdominal wall from top to bottom. Standard crunches hit up high; toe touches do, too, while…