Innholdsfortegnelse for September-October 2018 i Men's Fitness South Africa

The Times It’s quite crazy how we always romanticise the past and almost demonise the future. How many times have you said or heard someone say, “back in my time things were so much better”. Back in the day was horrible; people were dying from what is an easily treatable lung disease today. I certainly recall my school assembly in standard 6 – we were the worst behaved group of kids ever to come through the system and that rung true every year thereafter. The kids from the previous generation were so much better, apparently. It makes no sense how people don’t want to live in the now and why we’re so scared of the future. This is legitimately the best time to be alive, rife with opportunity as long…

RYAN PHILLIPPE AND his longtime personal trainer, Happy Hill, refer to the actor’s training regimen as “prison-style workouts” for both their simplicity and reliance on basic equipment: barbells, dumbbells, and body-weight moves. Phillippe’s “Happy Hour Grind,” a five-times-weekly, 90-minute workout, which encompasses old-school calisthenics, free weights, and a half-hour warmup of treadmill sprints, or on an elliptical trainer, tests both his muscular endurance and trains his entire body. But he also has the training know-how to adapt on the fly and to turn his surroundings into a gym, whether it be tearing through dips or incline pushups on a rock, or using a boardwalk railing for abdominals work. Wherever the 42-year-old Shooter star trains, to maintain his lean, muscular physique requires consistency and a clean diet. “You get half the…

You’d be surprised how much an exotic locale will help motivate your marathon training and keep you focused on your goal. Plus, new and interesting surroundings make the race itself fly by, whether you’re cruising through New York City’s five boroughs or along the beaches of Barcelona. But having done nearly a half dozen myself, I’ve learned, often the hard way, that you can’t just wing it—running 42 kilometres in totally unknown territory takes some planning. Decide between urban and outdoorsy ■ Destination marathons come in two flavours: those with beautiful natural landscapes, like Big Sur, on the California coast, or those with electric and eclectic urban vibes, like Chicago or Paris. Worry less about the course profile itself than about what sort of place will inspire you most. Study…

“The worst gift I bought my dad was some new braai accessories and a set of hand-crafted steak knives when my parents retired and moved to the coast, thinking he was going to use them quite often. Instead he neatly packed them away and forgot he had them. When the new brother in law joined the family he unknowingly bought my dad a set too. I know those were used once but I haven’t seen them since either, probably neatly packed away too.” JOHAN BOSHOFF Private Chef Instagram: @johan_boshoff Facebook: Johan Boshoff Private Chef…

Traditional and Urban Areas Being able to walk to shopping is a plus for exercise, but creates anxiety about crime. The Burbs A bigger home with access to land and greenery is a boon for mental health. Gated Communities Being sequestered from society doesn’t make residents feel any safer or happier. Cluster Housing Folks living in a mix of traditional and suburban homes feel safest and are the most social.…

Q I started biking to work, but when I get there I’m always drenched with sweat. I don’t want to smell or feel gross all day. (The office has no shower.) What can I do? PIET S. A You know, I always want to open my car door and knock people like you off their bikes for being overachievers. I’m kidding. Riding is great—but being sweaty is a problem. So, first, shower at home and put on a good deodorant. Then be sure your bike gear’s made of sweat-wicking fabric that’ll pull sweat away from the body—it’ll keep you cooler. At the office, wet a washcloth with really cold water and put it on your brow. Or keep a couple of wet washrags in a refrigerator if you have one—in…

1) WHEY PROTEIN ISOLATE ■ The runaway winner. To mask the bitter taste, mix into a fruit smoothie. Protein per 100g 90g 2) SOY PROTEIN ISOLATE ■ Only about 60% as effective as whey in lab-based protein synthesis tests. Protein per 100g 88g 3) LEAN BEEF ■ Just avoid the fatty cuts like rib eyes (pictured) and stick to the more svelte sirloins. Protein per 100g 33g 4) CHICKEN BREAST ■ A hefty dose of branched-chain, muscle-building amino acids. Protein per 100g 33g 5) YELLOWFIN TUNA ■ Sushi lovers rejoice: A spicy tuna roll has about 26 grams of protein, or one-fourth of your total daily intake. Protein per 100g 33g 6) SOCKEYE SALMON ■ With fatty omega-3s, it’s a perfect twofer. Protein per 100g 22g 7) PORK CHOPS ■…

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 DERMATOLOGY 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 “ALWAYS LOOK FOR AN INSTRUCTOR WHO…

Paris ■ This race is on par with Chicago and NYC for vibrancy and diversity. (You’ll hear several languages being spoken at the start.) And, yes, it does pass right by the Eiffel Tower. Big Sur ■ The Big Sur run is full of ups and downs, but the sweeping views of the California coast—and the killer wine at the finish line—will motivate you all the way to the end in Carmel. Twin Cities ■ This Minneapolis race has all the trappings of an urban marathon—rabid crowds and wildly different neighborhoods—but with an outdoorsy feel as it circumnavigates the city’s lakes.…

1 GET MORE SLEEP After slashing their salt intake just a bit—from 1,070mg (about 2 teaspoons) to 800mg/day—200 subjects found they were peeing less and resting more during the night. 2 SAVE YOUR LIVER Too much salt can damage your liver, but processed foods labeled “low salt” or “reduced salt” often have a worse nutritional profile than their saltier cousins. Moral: Don’t eat processed foods! 3 JOIN THE CLUB More than 50 countries around the world have adopted voluntary or mandatory reductions in the salt content of certain foods. 4 TAME YOUR BP To maintain normal blood pressure, healthy adults shouldn’t exceed 2,400mg of salt a day—but the body needs some sodium to control BP, so don’t go below 500mg. DIETING BY THE NUMBERS 11 Average number of kilograms subjects…

■ Two ingredients found in some hair-loss-prevention drugs and meds to treat prostate enlargement, finasteride and dutasteride, may lead to erectile dysfunction that lasts years after use. A better option: vitamins and all-natural supps (such as Viviscal) that strengthen weak or thinning follicles and keep your mane manly. WEED BY THE NUMBERS Puffing on herbal refreshments may help you relax, but lighting up and smoking still isn’t great for your health. Shock the Muscles Electroacupuncture—adding a pulsating electrical current to acupuncture treatment—has been shown to… Increase pain tolerance Produce more anti-inflammatory cells that can potentially aid healing Treat chronic pain Boost collagen linked to tendon repair Trigger the release of stem cells into the bloodstream that doctors might be able to harvest and use post-surgery or to treat chronic pain…

Freestyle 1) Elongate your spine and keep your eyes looking down. 2) Perform a steady kick with loose ankles. 3) Think about pulling with your forearms, not your hands. Breathe on every third stroke on opposite sides to help balance your motion. 4) Allow your arms to have a relaxed recovery and breathe low to the water. Backstroke 1) Elongate your spine with your head still and relaxed, as if you were lying on a pillow. 2) Do a steady kick but with little splashing—try to churn the water with your toes. 3) Pull your arm out of the water with the thumb leading, just beyond the hip. 4) Dip your hand in directly above the shoulder, then slightly bend the elbow to initiate the catch. Breaststroke 1) Bring your…

The first phrase that catches your eye when you visit Lisa’s website, is Rebounding. A training program the NASA uses for their astronauts, is Lisa’s go to method to keep her self and her clients and great shape. The Biogen Ambassador shares some interesting information about this unique training program and all the many projects that she is currently working on. LISA TELL US ABOUT YOURSELF. HOW AND WHEN DID YOUR FITNESS JOURNEY START? I would say that my love for fitness started when I was at school. I’ve always been very competitive and since I was a little girl, I’ve enjoyed taking on personal fitness challenges to see what my body is capable of, whether it be on the sports field or in the gym. At school I was…

Trimming your social circle online requires only a mouse click. But cutting off a real-life friend can be a truly complex maneuver. What follows is a personal tale of a bromance gone awry, as well as tips from a pro on dealing with a dysfunctional friendship you might one day have. Pals since way back For 15 rocky years growing up we’d been friends. We were both jerks in high school, as teens clamouring for popularity can be. And during college, secure in ourselves, we had some legendary times. But then he got married—early and carelessly—and took a job he hated. And our downfall began. At 25 he was insulting my other friends to their faces and forcibly talking over everyone around him, including me. But we were old school…

Q Your 2017 film, The Wall, about two American soldiers in Iraq trapped by a close-range sniper, is far grittier than anything you’ve done in the past. The other stuff was effects-based action, which is guy-loses-girl, guy-chases-girl, shit blows up. That’s easy. The Wall goes into the mind of a sniper, into the psychology—and counterpsychology—of sniping, so it’s a really, really intense thriller. Q Speaking of intense, what was it like to film the sex scene with Amy Schumer in Trainwreck? And what did your fiancée, Nikki Bella, think of it? Take the absolute most awkward thing possible, and then make someone angry to make it more awkward. That sums up that entire experience. Q Do you watch and critique your acting performances? One of the great things about WWE…

STEP 1 WHAT TYPES? ■ Mix it up: beef, pork, chicken, seafood, tofu, even hemp seed, which has more protein by weight than any other veggie source. Variety is not only more fun, it also feeds muscles with a good medley of micronutrients and aminos. If you’re the type who insists on bang for the buck, opt for foods that rank highest by protein-to-weight ratio: lean beef, tuna, chicken breasts, and whey. STEP 2 WHEN? ■ Let’s say your weight puts your ideal protein intake at 140 grams per day. Research suggests there is likely a threshold for protein, and your muscles can use it only in small batches. You should divide your daily intake into four servings. In this scenario, that’s 35 grams per meal—breakfast, lunch, dinner—and a fourth…

USE COMPLEXES A complex is generally three to five moves strung together using one tool—a barbell, kettlebell, dumbbell, sandbag, etc.—that you don’t put down until you’ve completed the set. Complexes are ideal for combining strength or hyper trophy training with cardio or metabolic training when you’re short on time. One of my go-to complexes: Grab a pair of dumbbells and perform six reps each of cleans, overhead presses, front squats, and bentover rows. Do three to five sets, resting a minute between rounds. DO TWO-A-DAYS Rather than just doing an arm day, then a shoulder day, then a leg day, try to get two 20- to 30-minute, high-intensity, total-body workouts in each day. You could do a complex, a circuit, or even an EMOM [every minute on the minute] with…

Bombshell: Smoothies from stores and fast-food joints can actually rival—or surpass—the calories in a Big Mac and sugar in a regular soda, a new survey has disclosed. Though the original data was dug up by Australia’s LiveLighter health program, we did some snooping right here in the U.S. and found similar mind-blowing stats. For example, while a Big Mac (named Mickey D’s “No. 1 Best Main Item” by healthy-eating guide Eat This, Not That!) has 540 calories/9g of sugar, and a 630ml Coke has 200 calories/55g of sugar, Smoothie King’s 590ml Piña Colada Island Smoothie has 600 calories/98g of sugar. And there’s more where that came from. ■ Time to tie on the fibre feedbag! If you don’t get enough fibre now, you risk dangerous—even irreversible—weight, gut, and heart problems…

MAKE A STATEMENT! Maverick ■ Cut loose and make a clean break from traditional time. Taking a modern twist on vintage style, the Maverick Collection takes inspiration from the ground-breaking Son of Time to shake up the Sport Heritage world. Walk a different path and enjoy the simpler side without losing any TW Steel attitude. Choose the statement you want to make with either a vintage style leather strap or super clean Milanese steel bracelet. Be bold and let the good times roll, be a Maverick. R7 950, twsteelshop.co.za CARRY THIS! Dranged Alpha Army Duffle Bag ■ Take your training style to the next level with this sleek yet functional duffle bag. From storing your training gear to accommodating your casual travel needs in style. Featuring a wear-proof YKK zip,…

“How can I train to be a better athlete?” RON S. ■ Probably the same way you’re training now. Coaches who argue that classic exercises like squats and presses aren’t “specific” enough to improve performance in a given sport are selling something. As long as you’re not training exclusively with machines and are performing movements that generally mimic what you do in sports, your training will have carryover. Trying to replicate throwing a baseball, tackling a running back, or swinging a golf club in a gym is a waste of time and can even make you perform worse. Yet there are still some putz trainers who recommend using a weighted bat to improve swing speed for baseball players, which strength coach Mark Rippetoe had some fun exposing in his book…

No doubt you’ve mastered the art of making a smoothie: Dump stuff in a blender, blend it, drink it. But did you know that all this time you could also have been mixing up fast, healthy chilis, soups, quiches, pancake batters, even ice cream in that same humble appliance? ¶ To bring you up to speed, on these pages we’ll show you how to create those very recipes for well-rounded, satisfying meals in minutes. Whether you’re running late in the morning or need food in a flash after work, as an iconic ’80s band once sang, “You must whip it!” 1 Swiss Chard Egg Pie MAKES: 5 SERVINGS INGREDIENTS 6 large eggs2 large egg whites⅓ cup milk4 large Swiss chard leaves, stems trimmed½ tsp salt¼ tsp black pepper1 cup grated…

IT WON’T KILL your pump to skip the squat rack for a day or two and get your swole on outside in the fresh air and sunshine. All you need is a set of resistance bands and the right combo of exercises to feel like you’ve hoisted a ton of weight while you work on bronzing your skin. “Resistance bands are really versatile,” says Kenneth Ferrer, a trainer at Project by Equinox, “and with some creativity, they can be used to create a fun, challenging outdoor workout,” Ferrer whipped up this five-move total-body workout, composed of both compound and isolation exercises, to boost metabolism, burn calories, and increase strength. Made with various tensions—from very light to “holy shit, these are tough to move!”—resistance bands can be looped around your feet,…

Lemon-garlic Roast Chicken Thighs with Fennel SERVES 4 INGREDIENTS 1 large fennel bulb1 large red salad onion1 heaped tsp freshly minced garlic2 whole lemons (1 for zest and juice and 1 sliced for garnish)2 tbsp honey2 tbsp olive oil for sauce and 1 tbsp to drizzle on onion and fennel1 tsp salt½ tsp ground black pepper1 tsp dried parsley2 heaped tsp onion powder2 tsp garlic flakes8 chicken thighsGarnish with freshly chopped fennel fronds (leaves) DIRECTIONS 1) Arrange a rack in the middle of the oven and preheat to 200C. 2) Prepare baking tray with non-stick spray. 3) Trim the stalks and fronds (leaves) off the fennel bulbs. 4) Cut each bulb in quarters through the roots. Cut each quarter in half again and arrange on baking tray. 5) Cut the…

The 9-to-5 slog, the cattle-call commute, the ballbusting from your boss…is all this making you daydream about having more independence and freedom over your job—and maybe even the potential for higher earning power? Well, welcome to the gig economy! What is “the gig economy”? “Gig,” as it’s used here, refers to any kind of paid work that isn’t a regular full-time job. Technically, the gig economy began the first time a caveman offered someone a handful of pebbles to fillet a mammoth he’d slain. The reason we’re hearing about it a lot these days is because of a huge surge in the number of people relying on gigs, not traditional jobs, as their main source of income. Why is this happening? Computers, mainly. When e-mail really caught on in the…

KOBE AND SHAQ After joining the Lakers, Shaq calls Kobe a selfish turnover machine. Diesel then enters camp unfit, and Kobe calls for roster changes. A four-year shouting match follows, prompting coach Phil Jackson to call them both “juvenile.” Shaq later deems the feud an imaginary ratings-grab by Jackson. Kobe and Shaq make peace, and the Black Mamba calls their beef a “good learning experience.” JOHN AND PAUL While making Abbey Road, Paul takes issue with Yoko’s living in the studio and insults John’s songwriting. John calls Paul’s songs “granny music” and threatens to leave the Beatles. Paul tells the press he’s out and dissolves the band’s legal partnership. Years of bitter silence ensue, but fortunately the two reconcile before Lennon’s tragic death. TYLER DURDEN AND THE FIGHT CLUB NARRATOR…

1. Cena is the host of which Fox reality TV show? A) Tough Enough B) American Grit C) So You Think You Can Wrestle? D) American Muscle-Up 2. How many wishes has Cena granted for the Make-A-Wish Foundation? A) Fewer than 25 B) 75 C) 297 D) More than 500 3. Which nickname has never been associated with Cena’s in-ring persona? A) Dr. of Thuganomics B) Prototype C) The Mass from Massachusetts D) The Face That Runs the Place 4. Cena is learning _________ as a second language. A) Mandarin B) Pig Latin C) Klingon D) German 5. In which movie did John Cena score his first role? A) 12 Rounds B) Manhunt C) The Marine D) Psych 6. Which WWE Superstar is about to…

A small plastic pouch filled with dark brown, organic matter arrived at my doorstep today. No, I didn’t immediately bolt down the stairs in hot pursuit of some teenagers. Instead, I took a closer look and found that the bag actually contained something else entirely: dead crickets. Alex Drysdale, founder of Crik Nutrition, was so eager for me to sample his flagship product that he shipped it overnight via DHL from his office in Winnipeg, Canada. I just hadn’t expected it so soon. Drysdale, a former communications technician who quit his job last year to cash in on today’s protein boom, swears that his critters “are loaded with nutrients because they’re made from whole, crushed-up cricket—you’re eating the exoskeleton and all the organs.” I try not to picture cricket guts…

How it works This season, leave the battles for gym real estate to the meatheads. Some tunes, a little space, and this crop of body-weight moves are all you need to build muscle and whip yourself into a sweat-covered mess. What’s unique about this specific grouping of exercises are the added benefits: The plank and sit-out target core, arms, and lower-body strength without compromising your spinal health (hear that, crunches?!). Duck walks and squats to side lunges help loosen up those big joints as you work on exploring and developing a greater range of flexibility while you train your lower body. And sprints and tuck jumps ramp up your heart rate and test overall athleticism. Knock this routine out as prescribed—changing up sets and reps to fit your schedule—and you’ll…

● If you’re looking for the ultimate muscle-building food, eggs stand alone. Their protein is complete (they have all nine essential amino acids) and digests easily in the body. Eggs also offer healthy fats that can prevent overeating, as well as a bevy of compounds associated with muscle, performance, and health. In fact, according to the Mayo Clinic, eating as many as seven eggs a week can even prevent strokes. As for price, you won’t find a cheaper health food. The only problem? Besides scrambling them, you don’t know what to do with them. These five recipes show you how to use eggs in any meal or as a snack for a variety of tasty—and not always egg-flavoured—dishes you’ll flip over. DINNER Zucchini Pasta w/Fried Egg MAKES: 4 SERVINGS INGREDIENTS…

Q How do you feel about being identified as “the cowboy”? When I got the script for The Big Lebowski, I thought, “I’m finally going to play some wacky character.” But then it said the character had a Southwestern accent “not unlike Sam Elliott” and was dressed like a drugstore cowboy, “looking not unlike Sam Elliott.” I thought, “Holy shit, this really is what I’m known for.” So I figured, if the Coen brothers hired me because of that, I’m just going to embrace it. When did you realise you had a spectacular mustache? I first grew one in the late ’60s, but I’ve cut it off without hesitation. It’s always a shock to people who don’t know me: “How can you cut your mustache off?” You can’t even answer…