Innholdsfortegnelse for January - February 2019 i Men's Fitness South Africa

Get Hard Getting back to your daily and weekly routine can be tough after a break from adulating and instead enjoying a few adult beverages next to the ocean (for us Jo’burgers it’s a big story) for a good few weeks. We have also no doubt earned that break as well as the ever over-indulgence that we partake in so freely around that time. Doesn’t matter if your vice is of the liquid assortment or if it comes in baked form, we’re all generally a bit heavier come January’s first week of work and it can be a struggle getting back. There’s some good news though, the same recipe as always is the one that’ll get you back on track as soon as humanly possible. Good ‘ol hard work and…

▪ To stay active without bolting from your chair and running laps around the office every hour, try this amazingly easy solution: Work while standing on a Level from www.fluidstance.com. A rocker-like platform with a wooden deck and aluminium frame, the patent-pending Level creates a subtle 3D motion in the sagittal, transverse, and coronal planes (read: similar to walking), shown to up the heart rate by 15% over sitting. We made the mistake of letting a staffer try the Level and almost had to beat him with the damn thing to get it away from him. His review: “It’s such a simple concept, but man, does it make standing more enjoyable. I was moving around without even thinking.” He ended with a plea: “If we don’t have to return it,…

▪ Brussels sprouts can be something of an acquired taste; and who hasn’t left kale in the fridge so long it could do double-duty as garden mulch? So it’s big news in the vegetable world that a brand new Brussels sprouts–kale crossbreed has been created, and it’s milder and sweeter-tasting than you’d guess from its parentage - yet every bit as full of vitamins, minerals, and other nutrients. “Kalettes”, as Ocean Mist Farms has dubbed the new fangled cabbage-family food (somewhat unimaginatively, we think - we’d have chosen something more memorable, like, say…“Ka-sprizzles”) have 45 calories perone-and-a-half cups and deliver 4% of daily vitamin C, and 120% of vitamin K. Use them in stir-frys and salads, or steam, sauté, roast, or even grill them up as a side.…

WINNER: Milk ▪ The cups of dairy a day doesn’t just help athletes recover properly after high-intensity exercise and prevent osteo-porosis. It also boosts brain levels of the antioxidant glutathione, which fights Alzheimer’s, Parkinson’s, and other diseases. SOURCE: U. KANSAS MED. CTR. WINNER: Leafy Greens ▪ Go with Popeye on this one: Vitamin K–rich spinach, kale, and collard greens can slow cognitive decline and protect your brain against Alzheimer’s and dementia. SOURCE: FED. AMER. SOC. FOR EXPER. BIOL. LOSER: Grease ▪ All that fast food is shaking up the bacteria in your gut; disrupting the healthy relationship between you and your micro organisms and increasing anxiety, impaired memory, and repetitive behaviours. SOURCE: BIOL. PSYCH.…

Ever since that time you tied yourself up with rubber bands as a kid, you’ve been taught that cutting off the circulation to your arms or legs is a bad thing (fun as it may be). But research shows that mild, strategic blood-flow restriction, or BFR, may promote rapid muscle gains when done with (and even without) weight training. It may be the best thing you’ve never tried to break a plateau or reach a goal. THE SCIENCE OF SQUEEZE ▪ Blood-flow restriction has been used in rehab settings for decades, but it is now catching on with athletes and bodybuilders as a way to both heal faster and grow muscle mass. (Olympic skiing medallist Bode Miller reportedly used it to recover from a back injury last year.) The process…

Don’t be afraid to combine flavors ▪ “Most cocktails start with a basic rum base”, says Cartwright. “Try building on it with other liquor to create an absolutely unique taste”, he says. “Each of our drinks combines up to four other spirits to achieve perfect, pure Caribbean flavour.” For frozen drinks, hold the ice ▪ “Start your blender with just the rum, fruit, and mixers (without any ice) and combine the mixture until smooth”, says Cartwright. Then, once you’re done, blend in minimal ice, so the drink stays the ideal consistency. “This also keeps your drink from ending up too watery.” Prep your station ▪ “Keep glasses chilled until you use them for the best-tasting drinks”, says Cartwright. Douse all fruit garnishes with lime juice to keep them from turning…

RESIDENT EVIL 2 In recent years, console gamers have seen their fair share of remakes, from the inspiring Shadow of the Colossus to the embarrassing Night Trap Anniversary Edition nobody wanted. It’s been a mixed bag at best and when Capcom announced that they would be releasing a remake of the classic 1998 Resident Evil 2, many were sceptical. Yet when the first images started to appear in 2018, people changed their tune from scepticism to unparalleled excitement. The reason for the change was obvious, Resident Evil 2 2019 is absolutely amazing. Everything has been recreated from scratch, from the characters to the environments to the story, Capcom took the 1998 gaming masterpiece and updated it to 2019 standards. The action centres around rookie cop Leon Kennedy and college student…

COOKING OILS Our chefs agree that you need two cooking oils on hand at all times: A high-heat oil like canola for sautéing and frying and an olive oil as a dressing or seasoning. (Using olive oil with high heat can ruin a meal). SALT Both chefs use kosher salt to season dishes, mix in a salad, in cooking water, and in sauces. They use a pinch of flaky sea salt to finish a dish, on steak, or over an egg, adding flavour and crunch. FRESHLY GROUND PEPPER Filling an adjustable (not pre-packed) grinder with peppercorns will let you put finer grains in recipes and coarser ones on prepped dishes or salads. BUTTER Salted butter will boost flavour, whereas unsalted gives you total control of how you salt your dish.…

I’m tired of mojitos. What’s this summer’s new cocktail trend going to be, and how can I get in on it? TIM B., LOS ANGELES, CA Beer cocktails may have been all the rage last year, but “this summer’s going to be about gin”, according to Prairie Rose; a USA New York City-based cocktail and spirits blogger, and expert. Why? For starters, everyone’s favourite gin cocktail, the G&T, is undergoing a renaissance. We now have “good-quality gin and artisanal small-batch tonics; that aren’t filled with high-fructose corn syrup, and synthetic flavours that taste like garbage”, Rose says. She prefers brands like Jacky Rudy Cocktail Co, Tomr’s Tonics, and Strong Tonic. To tackle this summer’s big drink trend, try a combo with Rose’s Pear & Sage Gin and Tonic: 2 shots…

▪ Dwayne “The Rock” Johnson’s physique already has legions of fans, but the transformation of co-star Zac Efron (who shot to fame in the teen-film hit High School Musical) has shocked the world. According to Efron’s trainer, Patrick Murphy, the actor reached 5% body fat after just 12 weeks of training. How’d you like to do something similar? T-shirt and watch: TOMMY HILFIGER Jeans: BALDWIN How It Works ▪ Efron’s training was constantly evolving, but for us, Murphy condensed the best of it into a three-day split, working back and biceps one day, legs another, and shoulders, chest, and arms the third day (abs are in there, too, a little bit every day). The main feature of the workout is super-setting; doing two exercises back-to-back with no rest in between.…

▪ We love the barbell bench press as much as you do; but just because you’ve been doing it every Monday night since high school doesn’t mean you can’t change it up every once in a while. Pressing with dumbbells is safer for your shoulders. It activates more pectoral muscle, which means more focused training directly on your chest. Plus, at times when a home or hotel gym is all you have access to, dumbbells are the best weapon you’ve got. Follow this routine for four weeks and we bet you’ll add as much as 1cm to your chest. How It Works ▪ Dumbbells don’t let you go as heavy as barbells, so don’t fight it. Instead; follow this workout, which focuses on higher reps and keeping the muscles under…

We won’t lie: If you want to get a sharp six-pack in a month and a half, you need to eat clean and steer clear of the hooch. Once you achieve your goal, then all bets are off. Luckily, you can keep most of that hard-won definition with these tips from Steve Macari, a C.H.E.K.(certified holistic health practitioner and nutrition adviser) to Drive495; a high-end gym in NYC, USA, and founder of slvrbk.com. ▪ Add 1 tsp of sea salt to a glass of water and drink it pre-party. It’ll help you retain electrolytes that are lost through drinking. ▪ Avoid eating high-calorie foods while boozing. Alcohol prevents fat from burning until it’s cleared from your system; so eating less garbage will help you avoid storing more fat. ▪ Consume…

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,…

▪ Rice, the staple of peasants since 2500 B.C (and bodybuilders since Arnold and his pals started popping their pecs on Muscle Beach) still feeds billions around the globe. Now it can do that with even fewer calories. Preparing rice in a specific way using coconut oil and refrigeration (see below for instructions), cuts the number of calories your body absorbs from it by about 50%, according to research presented to the American Chemical Society. Here’s how it works: The 205 calories in a cup of cooked white rice come mostly from starches. These are simple sugars that are digested quickly causing a rapid rise in blood sugar. If not exercised off, these sugars can lead to weight gain. With this new technique, the rice is transformed into a starch…

▪ Could an ingredient in curry erase scary memories? Scientists at the City University of New York (USA) gave rats electric jolts, and played a sound at the same time, so they’d link the two. After a while, they played the sound without the shocks, and the rats still froze, frightened, in their little rat tracks. The team then switched up the rats’ food, feeding one group curcumin, a compound in the Indian spice turmeric, an ingredient in curry. When the sound was later played again, the rats eating regular food still froze with fear, but those eating curcumin didn’t; a sign that their memory of the earlier experiment had vanished. Speculation is that curcumin may stop the brain from storing fear-related memories and could be used to treat conditions…

▪ Speaking more than one language doesn’t just jazz up your online dating profile or C.V, it also changes how you see the world. “Language is a vehicle for thinking and reasoning”, says Emanuel Bylund, PhD, and author of the study in Psychological Science. “The question is if you learn a new language, do you also acquire a new form of thought?” Answer: Sí, ja, da, definitely. For example: If your language has limited names for colours, and the language you learn has multiple names, “you’ll end up with more acuity, and memory for colours”, says Bylund. The way a language is constructed also affects how we think. “We looked at the progressive (‘ing’) verb form used in English ‘John is running’, but not in Swedish, which doesn’t distinguish between…

FARMERS’ MARKETS CAN BE DAUNTING places, full of foods you can’t pronounce and people who seem to have way too much free time on their hands. But they’re also full of high-impact foods, and ensure fresh seasonal eating. “The more variety you pack into your diet”, says nutritionist Saskia Kleinert, “the less chance your body will be missing that one vital nutrient”. Kleinert, who often helps athletes identify the best “power” foods, says that shopping produce aisles at the grocery store (even in places like Woolworths) can actually be more confusing, because they have so many unseasonal (often imported) options on hand at all times. Farmers’ markets, on the other hand, take the guesswork out of eating seasonally. “Plus, most vendors will let you try foods before you buy them…

“I’m making great progress and don’t want to change my workouts, but I have some injuries…” JAMES T., EL SEGUNDO, CA ▪ Stop right there. You’re making one of the easiest and most costly mistakes a young lifter can make; trying to push through the pain. Believe me, I’ve been there. You bench 100kgs one week, and next week you want to try for 110kgs, even though your shoulder’s killing you. Don’t do it. Instead, switch to another exercise, lighten the load, and wait until you feel better. Continuing to push yourself, especially while injured, will make matters worse and eventually derail your progress entirely. You just have to accept that beyond your first few months of training, gains don’t come every week. So that’s when it’s time to add…

WHEN IT COMES to getting rid of our old electronics, it’s pretty much a Wild West free- for-all, with few laws, lots of bad guys, and everyone out for themselves. Despite a recent rise in eco-consciousness seen in bans on plastic bags and regulations phasing out incandescent light bulbs in favour of more energy-efficient bulbs, we haven’t really even begun to address the problem. Let’s start fixing that right now. WHAT IS E-WASTE? JUST ABOUT E-VERYTHING. “E-waste” is the catch all for discarded electronic products, but the term is most often used in reference to gadgets like cell phones (It’s a fact that Americans replace their cell phones about every 18 months), printers, tablets, televisions, and computers. According to iFixit (more on these guys later), an estimated 20 million tons…

I’m dying to shave my head for the summer. How should I do it, and how do I maintain it? CLAY E., MONMOUTH, USA ▪ Look at you, brother! If you want to go full Howie Mandel, sure, just go get a glide shaver (a safety razor that sits on your thumb). But know that when people do things at home, things can go wrong. That’s how the mullet got started. I’d advise you to go to your barber. He’ll shave your neck right and taper it out; he’ll also make sure your hairline looks as natural as possible. It’s not as easy as you think. Too short is too “military”, and too long is like a wet tennis ball.…

Zac Efron dieted for his Baywatch role with pizza and cheeseburgers; just kidding (you wish!). In reality, he ate ultra-healthy for a transformation that took only 12 weeks. “I implemented an all-organic whole-food diet”, says his trainer, Patrick Murphy. Below are all the food categories Efron was permitted to choose from to put together his meals: Efron also supplemented with whey protein (unflavored),adds Murphy, who also stipulated it could contain no other ingredients (NOW Whey Protein Isolate is a good example). “He also hit a minimum of 3 litres of water daily”. Murphy won’t disclose specifics but says he had Efron change his caloric intake about every two weeks, along with his breakdown of protein, carbs, and fat. “My tweaks worked like a charm”, he says. No kidding. Lean Proteins…

For as long as man has wanted a better body he has been looking for a wonder-drug that’ll give it to him. Of course, there’s no substitute for hard work and consistency when it comes to building muscle and losing fat. But the idea of a potent elixir that can help speed the process isn’t just a pipe dream either. The human growth hormone, or HGH, has the potential to pave the way for a younger, stronger, and healthier body. And best of all, your body’s already making it. Learn to boost your levels naturally and safely, and you can defy the aging process indefinitely. HOW HGH WORKS ▪ HGH is made from amino acids and secreted by the pituitary gland; the control centre for most hormone production which lies…

Biogen Vegetable Energy Gel with Beetroot and Pumpkin ▪ Biogen’s first vegetable energy gel with RedNite, a registered trademark ingredient with clinical trials to prove ergogenic benefits in trained athletes with a lower serving. RedNite is the world’s first proven beetroot powder standardised for nitrates. Beetroot has tested as a viable source of dietary nitrates compared to other vegetables and this more natural solution is designed to support replenishment of glycogen and reduce electrolyte related cramps in a healthier way! Available soon from Dis-Chem and Cycle Lab stores nationwide. USN Bluelab 100% Whey Protein ▪ Now in Speckled Egg and Buttermilk flavours! BlueLab 100% Whey is an ultra-premium blend of the highest quality whey protein isolate for optimal muscle development, support and recovery. BlueLab 100% Whey is developed by the…

▪ Scientists have found proof that the very act of remembering some things is what causes us to forget others, Nature Neuroscience reports. Subjects in a study conducted by the Cognition and Brain Sciences Unit in Cambridge, UK, were shown various images and asked to recall them several times. Using an MRI to monitor brain activity each time, researchers found that as certain images were repeatedly remembered; the details of ‘competing’ images were pushed aside and lost. The fact that the brain actively shapes our memory by forgetting isn’t necessarily a bad thing. “Motivated forgetting”, A.K.A the suppression of conscious or unconscious memories, can help a traumatised person get past disturbing recollections and may, as researchers believe, alleviate depression and PTSD. On the other hand, the mind’s detail-ditching syndrome is…

Honey ▪ Not only is honey a healthier sweetener for cereal and many markets have single-serving honey sticks, a great pre-workout energy boost. Eating local honey is also thought to reduce seasonal allergies. Ask the vendor if they leave some honey behind for the bees to feed on (many commercial bee farmers replace it all with sugar water, which often causes the bee community to become unhealthy and require antibiotics) which eventually ends up back in our jar of honey. Fresh and Dried Walnuts ▪ Nuts are an easy snack to carry and are packed with protein and omega-3 fatty acids. Mix them with dried berries and you’ve got the best pre or post-workout energy bar available. You can also add walnuts atop everything from oatmeal to salad. The freshest…

▪ Rum has been the de facto drink of summer for more than 500 years. Nobody knows that better than Sean Cartwright, Senior Director of beverages at Atlantis, Paradise Island. Bartenders at the resort serve more than 21 000 rum cocktails each week, that’s over 1.1 million rum drinks (or 68 000 bottles of rum) guzzled annually. In other words, if Cartwright and his team don’t know how to make rum taste good, nobody does. We asked the king of piña coladas for his three essential rules for making a drink that truly shines, plus a few of his favourite recipes. Make your own To prepare each of the following drinks on the rocks, combine ingredients in a shaker, shake well, and pour into a glass filled with ice. Garnish…

Bahrain isn’t renowned for its driving roads. To further discourage wanton speed, the roads are heavily enforced through preposterously big speeding fines. With that in mind, under smooth, cautious inputs our convoy of newly launched Panamera GTS models disarmingly sprawl out on the streets with muffled burbles emitted from the exhaust. And while the launch begins in a very inconspicuous manner (as much as a vibrant Mamba Green Panamera with GTS-spec black alloys can be against the neutral benign tones of the desert) there is a very apt reason as to why Porsche has brought us all the way out here. Almost every week of the year, bar one when the F1 calendar makes its brief stop here in March, the Bahrain International Grand Prix Circuit is a fantastically modern…

Most people have heard about hedge funds, but would struggle to explain what exactly they are. Now, however, it might be a good time to brush up on your hedge fund knowledge; as new regulations have made them accessible to retail investors. Until recently, only institutional investors such as retirement funds were allowed to invest in hedge funds, but recent legislation changes mean that all investors can now consider hedge funds as part of a balanced portfolio. While no investment type can guarantee returns, particularly over the short term, hedge funds are great diversification tools and offer advantages that other investments cannot. The South African retail hedge fund market (the hedge funds which are available to the public) officially opened in February with the launch of two products from Novare.…

THE SMART CART With just these 12 foods (and a few pantry staples), easy, delicious, and creative meals can be yours. For more facts about each (and surprising ways to use them) see the following pages. 1) Whole chicken 2) Sweet potatoes 3) Quinoa 4) Apples 5) Tri-tip steak 6) Canned sardines 7) Italian parsley 8) Eggs 9) Kale 10) Gruyère cheese 11) Avocado 12) Scallions Imagine being able to cut your grocery shopping time in half and still eat like a king. You can, and it’s easier than you think. You see, complicated meals don’t necessarily taste any better than simple ones. And even though buying the same 12 ingredients every time you shop may sound boring, what you cook with them doesn’t need to taste that way. Take…

Even if their goal isn’t getting huge, runners often make the mistake of doing no lifting at all (and as big-time endurance guys like Dean Karnazes will tell you, that’s not only wrong—it’s just plain dumb). With these three exercises, combined with Pose training, you’ll be running farther, and safer, than ever before. Box Jump ▪ Place in front of you a box that’s high enough to make it somewhat challenging to jump up onto. Quickly bend your hips and knees and swing your arms back to gather momentum, then jump up onto the box. Land softly in the center of the box with hips and knees bent. Step off. That’s one rep. Perform three sets of 5 reps. Goblet Squat ▪ Hold a dumbbell or kettlebell by one of…

The fastest way to lose fat is to adjust your diet, not do more cardio. And that doesn’t mean cutting carbs and calories to the bone. You can let your food burn fat for you while enjoying delicious, gourmet meals with these recipes made from ingredients that offer potent, and science-backed, fat-burning benefits. We’ve got one to cover every meal of the day, from breakfast through to dessert, so you can melt blubber over a 24-hour period (and wake up a little leaner the next morning). Now, doesn’t that beat another spin on the treadmill? 1) OVERNIGHT OATMEAL WITH BLUEBERRY SAUCE Why it’s a fat beater: Blueberries contain pterostilbene, an antioxidant that a study in the Journal of Agricultural and Food Chemistry found may prevent fat storage. MAKES: 1 SERVING…

▪ It’s been the Men’s Fitness stance for years that anybody, including you, can get ripped abs. Even if you have less-than- Herculean genetics and just a second-rate space to train in. We’ll prove it again with this program to build six-pack abs and more muscle overall in just six weeks. The only gear you’ll need are dumbbells, a pull-up bar, bands, and a bench. How it Works ▪ You don’t need barbells, machines, or cardio equipment to get ripped. A bare-boned home gym setup is enough; combined with careful programming. You’ll start the plan performing higher reps on your exercises and taking short rest periods. Every two weeks, you’ll increase the weights, reduce the reps, and lengthen the rest times. This approach allows you to peak in six weeks;…