Innholdsfortegnelse for March - April 2019 i Men's Fitness South Africa

That elusive 1% As people who have a passion for staying fit, working out and living a better, healthier life, we can often become obsessed with it. Sitting in a seminar a couple of months ago I recall the whole 1% theory that was preached. There are different applications, methodologies and ideas around it, but the one that stuck out the most for me was the following: Trying each day to be 1% better than the day before. This can have quite a significant effect in your life on all fronts. Yes, there are athletes that compete at the highest level, there are multiple Olympic champions and this applies to them too. Just compete with yourself and push yourself to be 1% better than the day before and your entire…

IF YOU WANT MORE HEALTHY VARIETY IN YOUR MEALS, START BOWLING. Instead of eating off a plate (how common!), the hot new restaurant trend is plopping everything into — wait for it — a bowl. What, not revolutionary enough for you? Well, it’s actually a pretty mind-blowing, fit-body-building idea. No longer are you forced to limit yourself to just an entrée and two sides stuck on a dreary plate, looking like they’re doing time on the same cell block. Now you can pile on just about anything your heart desires — proteins, whole grains, vegetables, sauces — to make up an exciting, balanced meal with layers of complementary tastes. Bowl meals are especially popular at American healthy fast-food joints like Sweetfin Poké, Sweetgreen, and Chopt, which are spreading across the…

THEY SAID 1¼ HOURS A WEEKWAS ENOUGH. THEY WERE WRONG. We’ve been told by the scientific medical establishment that, to keep our bodies as healthy and disease-free as possible, we should do about 1¼ hours of vigorous exercise (like running) or 2½ hours of moderate exercise (like brisk walking) every week. Sound about right? Not on your life — in fact, it’s just been revealed that those numbers may be mind-bogglingly off-base. According to a new analysis of 174 studies done between 1980 and 2016,you actually need to do six to eight hours of vigorous exercise a week to reduce your risk of diseases like cancer, diabetes, heart disease, and stroke, the British Medical Journal reports. And if you’re a moderate exerciser, you’ll need to level up to 15 to…

“I’m going vegan. Are plant-based protein supplements any good?”SAM D., WYCKOFF, NJ ■ Decades of rumours that an all-plant diet will shrivel up your muscles and turn you into a sissy, all those who go vegan and lift weights prove otherwise. You can get complete, muscle-building protein from combinations of foods and seeds like quinoa and hemp. Soy protein, the most popular vegan muscle supplement, has been shown to offer benefits on par with whey, and so has pea protein. In 2015, the Journal of the International Society of Sports Nutrition found that young lifters drinking pea-based protein shakes made the same gains in biceps thickness and strength as their whey-drinking counterparts. One caveat though: I was vegan for two years, and while I actually got my absolute biggest with…

■ It may seem like Russia’s greatest export (after Maria Sharapova and Anna Kournikova), but the Moscow Mule actually has nothing to do with the former USSR. Instead, it’s a California native, created on LA’s Sunset Boulevard, to be exact — at the famed Cock ’n Bull Saloon. Legend has it that a vodka salesman, a ginger beer producer, and a guy peddling copper mugs were all sitting next to one another at the rail, plotting not a get-rich scheme but a concoction worthy of a bender. And it worked! By combining vodka and ginger beer in a copper cup, they invented a super cocktail that’s become one of the tastiest, most vital drinks of summer. The name itself is said to be a play on vodka’s origin – Moscow…

Metro Exodus is an epic, story-driven first-person shooter from 4A Games that blends deadly combat and stealth with exploration and survival horror. Set in 2036, two decades after nuclear war devastated the earth, a few thousand survivors still cling to existence in the Metro tunnels beneath the ruins of Moscow. They have struggled against the poisoned elements, fought mutated beasts and suffered the flames of civil war. But now, as Artyom, you must flee the Metro and lead a band of Spartan Rangers on an incredible, continent-spanning journey across post-apocalyptic Russia in search of a new life in the East. Your choices determine your comrades’ fate - not all your companions will survive the journey. Explore the Russian wilderness and follow a thrilling story-line that spans an entire year through…

NOT LONG AGO I attended a business conference in Scottsdale, Arizona — the type of corporate gathering any road warrior knows will invariably end with a motivational speech culminating in some over-the-top, life changing conclusion: “Everything you’ve been told is wrong!” “Diet and exercise don’t work!” “Micromanaging is good!” This time, however, the keynote speaker, a deeply respected professor at the Stanford Graduate School of Business named Jeffrey Pfeffer, shocked 800 of America’s top financial pros with some news that was as revolutionary as it was (refreshingly) boring: That decades of real-world research had proven that everything they knew about good management practices — that, to get the best out of employees, you need to promote from within, invest in training, reward good performance with bonus pay, and decentralise decision-making…

Allow me to confess something horrible. On somewhat regular occasions — way more often than I’d like to admit — I feel the sudden and overwhelming urge to pummel complete strangers. Just a few weeks back, I was waiting in line to board a plane when a guy in a suit — it’s always some entitled prick in a suit — nudged past, certain that because he’s an important businessman, it must be rightfully his turn to board. His blithe disregard for my patiently earned place in line, or anyone else’s, had me debating internally whether I should stick a foot out and trip him there, in full view of everyone, or wait and push him out of the baggage door on the boarding bridge. Then there was the Audi…

The ketogenic diet can be dizzyingly complicated. You want to load up on fats and protein and keep your carb intake low—but all fats and proteins aren’t alike, and there are some veggies higher in carbohydrates than others. Oh, and fruit (fruit!) is pretty much banned. But don’t worry: We’ve put together the best and worst of each category so you can go Keto with confidence. CATEGORY FATS EAT THIS! Saturated fats including coconut oil, ghee, grass-fed butter, duck fat, tallow, and lard, all essential for a healthy immune system, dense bones, and proper testosterone levels; monounsaturated fats like olive, avocado, macadamia, and almond oils, which boost heart health and provide vitamin E, important for vision and a strong immune system; polyunsaturated omega-3s, such as wild-caught salmon, sardines, and sustainably…

◼ We all know that becoming competition ready is no joke, and takes loads of hard work, sacrifice and dedication. And even then, without the correct workout plan, you efforts will go unnoticed. But never fear, we have a step-by-step guide on how to achieve a chiselled Greek God physique that will have you looking ripped in no time. HOW IT WORKS ◼ Tom’s program for competition time comprised four phases: preparation, bulking, leaning out, and maintenance. The bulking phase, demonstrated here, centers on Olympic weightlifting movement — complex but hugely effective lifts that build muscle, strength, and speed simultaneously. When done in circuit fashion, they’re also very demanding on the heart, which then boosts endurance. There’s a misconception that cardio will negatively impact muscle. A larger work capacity can…

The sushi secret Japanese people are some of the healthiest on the planet. They have the highest life expectancy for men (76) and women (86), and, at 3%, the lowest obesity rate. (The US sits at a flabby 32%.) They also have the lowest risk of death from all causes, along with reduced odds of dying from cardiovascular disease and stroke. So what the hell are they doing so right? Eating sushi. Or, to be more specific, eating salmon, tuna, cod, mackerel, octopus, eel, a little beef, some chicken, and a whole lot of rice, buckwheat noodles, carrots, cucumbers, mushrooms, pickles — well, basically what you’d see on the menu at your local sushi spot. Yes, according to a new study published in the journal BMJ, it’s the typical Japanese…

HOW MUCH YOU SPEND ON GIFTS DOESN’T EQUAL HOW MUCHYOU CARE. You may think you’re frugal, but chances are that frugality goes right out the window when you shop for someone you love. In a study in Judgment and Decision Making, subjects shopped for one of three items: A wedding ring, a storage container for either a grandfather clock or a cremated grandfather (ha!), or birthday cupcakes for a loved one. Results: When buying for someone they loved, most subjects felt it was inappropriate to question a price, look for a cheaper option, or haggle — even when prices were negotiable. For example, 91% of wedding-ring shoppers chose high-priced rings that weren’t necessarily high quality, and most buyers of crematory containers and b’day sweets said okay to any price quoted.…

Having a braai usually involve seeking out the fattiest, most celebratory cuts of meat we can find, then lathering on sugar-packed sauces and going for broke. But braai days don’t have to be cheat days. “Grilling is actually inherently healthy because you’re taking away the fat and adding flavour with an open flame”, says Project Smoke author Steven Raichlen. We asked Raichlen and Jamie Purviance, author of Weber’s New American Barbecue, to show us the easiest ways to grill what’s good for us. A juicier chicken breast ■ “A chicken breast is so lean it dries out quickly”, explains Jamie Purviance. “And its uneven thickness makes it even harder to cook.” But when done right, it’s far tastier than when baked. His chicken-grilling tips: ▷ Buy quality boneless, skinless breasts…

WITH MESH THAT EXPOSES THE SKY, THE NIGHTWATCH TENT LETS YOU SLEEP UNDER THE STARS. Backcountry essentials 1 BEST HEADLAMP Black Diamond Spot Headlamp ■ The Spot is one of the best all-around headlamps we’ve ever used. Compact and powerful, it somehow crams 200 lumens, four lighting modes, a dimming feature, and travel-friendly battery lockout into a lightweight, fully waterproof package. capeunionmart.co.za 2 BEST SLEEPING BAG Kammok Thylacine Sleeping Bag ■ Most companies want to sell you different bags for different seasons. Kammok’s 3-in-1 system is a down-filled bag rated to 30° with an optional zip-in liner that keeps you warm down to-9° and another insert that clips in when the mercury bottoms out. capeunionmart.co.za 3 BEST CUSHION Nemo Tensor Insulated Sleeping Pad 20R ■ The more space between you…

GO SUGAR-FREE! USN ALL9™ AMINO ■ The ultimate sugar-free stamina, hydration and lean muscle recovery supplement with a 2:1:1 ratio of 5 g naturally fermented BCAAs and additional Essential Amino Acids. All9™ Amino contains Coconut Water Powder and electrolytes for hydration and nerve function as well as Taurine and Beta-Alanine to enhance physical performance. Scientific literature shows that supplementation with L-carnitine on a daily basis increases the blood and muscular concentrations of this amino acid, enhancing fat metabolisation and improving overall performance. overall performance. R309.00, usn.co.za COMFY BOXERS! Jockey Single Mock Fly Woven Boxers ■ The Jockey® classic Woven boxer is made of knitted cotton and has a specialised soft signature elastic for extra comfort. This indispensable garment has a relaxed fit style, a non-functional button fly and comes in…

Tamari & Peppadew Mince PREP TIME 5 MINCOOKING TIME 15 MINSERVINGS 4-5 INGREDIENTS 1tbsp olive oil3 whole spring onion - including the leaves cut up into small pieces700g extra lean mince400g green beans2 tsp salt2 tsp origanum2 tbsp paprika (heaped)2 tbsp honey5 tbsp tamari sauce100g of diced peppadew INSTRUCTIONS Make use of a large frying pan over medium heat. Fry the spring onion in the olive oil, add the mince and cook till brown. Add the green beans and the rest of the ingredients. Cook till the beans are soft or as desired. Serve with a side of your choice. Can be stored in an airtight container for the week’s meal-prep. Serving Suggestion 500g of pumpkin pre-steamed or pumpkin or butternut tagliatelle, or basmati rice. Garnish with fresh rosemary and…

The key to controlling your anger and preventing destructive behaviour—even violence—is recognising that you’re becoming progressively more agitated until you reach what anger-management guru Mitch Abrams, Psy.D., calls the “explosion threshold.” And believe it or not, it’s rarely a “sudden” occurrence. Below, Abrams, who works with both pro athletes and death row inmates, walks us through a hypothetical escalation. At each point, he recommends visualisation exercises to bring you back down to your “baseline”—the resting emotional state when you’re calm, content, and happy. 1) You’re unaware you’re irritated “You wake up with a headache and some flu symptoms,” Abrams says. “You’re in a negative mindset but don’t even notice it.” 2) You’re clearly annoyed “At breakfast, your wife nags you about a bill you forgot to pay, and you argue,…

It’s a little disorienting at first, flying 1500 feet in the air with nothing between me and the ground but a mythical winged horse. As we crest over a small rise I glance down past Shadow’s flapping wing — for the record, I’ve named my Pegasus “Shadow” — when suddenly the rocky hillside below gives way to a sheer, grass-covered canyon. A jolt of pure adrenaline flushes through me as I feel like I’m going to die. But then I feel free. It’s just Shadow and me now, soaring off into the bright blue sky. Peace out, Earth. Nice knowing you. “Cool, right?” says a disembodied voice behind me. For the past 10 minutes I’ve been huffing away on a bike in a drab office at VirZoom, an American-based tech…

The Stereoscope British scientist Sir Charles Wheatstone uses two photos and a pair of mirrors to create the world’s first 3D viewer. It fell out of fashion with the arrival of “talkies”. Philco Corporation’s Headsight The first-ever head-mounted display, Headsight used a small video screen and magnetic tracking to show remote video images that correspond to head direction. Sensorama Part of the “-orama” invasion of the 50s and 60s, Morton Heilig’s phone booth–like contraption elevated VR tech by incorporating smells, wind, and sound. VPL DataGlove Thomas Zimmerman invents the first glove that can manipulate virtual objects on a computer. With the virtual hand established, science has only 99.5% of the human body to go. Virtuality Arcade Games British company Virtuality Group develops VR arcade machines with headsets and controls. Though…

Putting your body into ketosis — causing it to switch from burning carbs to burning fat for fuel — is a major metabolic change. Some people don’t react well, while others thrive on it and feel more energy. “Low-carb and ketogenic diets aren’t for everyone, so it’s important to listen to your body”, says Alissa Rumsey, RD, CSCS, of the Academy of Nutrition and Dietetics, USA. “If after a few weeks you still feel worse than you did before you started, you should stop and reconsider if it’s the right diet for you.” Here’s what she says you should expect when going keto: FIRST FEW DAYS You may feel low on energy, lethargic, and dizzy. Some people suffer from headaches or flu-like symptoms during the first few days or weeks…

No marshmallow fluff with the crusts cut off or American cheese on Wonder Bread is going to get you strong or keep you lean. So it’s time to leave all those childhood slabs of processed crap back where they belong—at the bottom of your sixth-grade locker. In their place, put these healthy, protein-packed, still-delicious sandwiches you can eat every day, any time of day, with a clear conscience. Your inner kid will thank you. THE “SANDWICH” WAS SUPPOSEDLY INVENTED BY THE EARL OF SANDWICH, AFTER HE REFUSED TO LEAVE A GAMING TABLE FOR A MEAL. Honey-Mustard BLT (PAGE 108) MAKES: 1 SERVING INGREDIENTS 2 slices smoked bacon• 115g rotisserie chicken breast, shredded1 tbsp non-fat Greek yoghurt2 tbsp Dijon mustard2 tsp honey¼ cup diced red onion½ tsp garlic powder Pinch of…

◼ There are two secrets to building cantaloupe-size shoulders like Vin Diesel’s. First, go slow and don’t hurt yourself (more on that below). Second, make sure you develop the deltoids evenly, giving the rear head as much love as the front, which you’re no doubt already pounding with pressing exercises. In eight weeks, you can correct any imbalance to get your shoulders worthy of a close-up. HOW IT WORKS Because the joints in the shoulder are very mobile, they’re more susceptible to injury than other body parts, especially when you’re pressing heavy weights. Warming up properly so that the shoulders are pumped and well-prepared for heavier training to come cuts down your risk of feeling something pop or strain. That’s why we want you to follow the warmup we’ve included…

BOXING MELTS CENTIMETRES OFF YOUR GUT. IT DOESN’T HURT YOUR STREET CRED, EITHER. Put your beer boep down for the count by finding your inner Ali. That’s the word from Down Under, where for 16 weeks researchers at the University of Western Sydney, Australia, put 12 overweight but fairly healthy people into two test groups: One that walked briskly four times a week for 50 minutes per session, and one that hit a heavy bag for the same amount of time, and did five boxing-related interval exercises — heavy bag, focus mitts, circular body bag, footwork drills, and skipping — in 3-minute intervals (2 minutes on, 1 minute rest). Four months later, the boxers had clearly won the bout: Their waist size was down almost seven centimetres, they’d dropped an…

It’s the ultimate fallback for any guy who has trouble adding muscle: “I’m a hard gainer! Guys like me just can’t get big and strong — it’s not in our DNA”, they say. And sure, there are certain genetic advantages one person will always have over another — height, being able to touch his tongue to the tip of his nose, etc. But there’s no reason any guy can’t make awesome gains (even you, beanpole). The so-called hard gainer is typically a lanky guy whose long arms and legs make for poor levers to lift with; his muscle fibre composition and hormones cause gains to come more slowly than a natural athlete’s would. But this isn’t a medically identified condition, and it’s certainly not a sentence to a life of…

During World War I, Italian soldiers created a vast network of cables and ladders, called a”via ferrata” (also known as “iron path”) high in the Dolomites as a way to outmanoeuvre Austrian troops. Now similar systems of handrails and rungs are being built around the world to create an exciting new way to explore mountain peaks — one that requires no complicated knot tying or advanced rock climbing know-how. (Most routes can be done in sneakers and require minimal equipment.) Here, are some of the most breath-taking via ferrate routes in South Africa and beyond, where even novices can discover the thrill of the climb. Africanyon Adventures THE CRAGS, WESTERN CAPE ■ The via ferrata climbing route is suitable for both novices and those with more experience: AfriCanyon’s abseil is…

Turtle Beach Recon 200 ■ Available in black or white the Recon 200 has a sleek carbon design with a reinforced metal frame and memory foam cushions. These headsets are very comfortable, easy to wear, and feature high-quality 40mm speakers with bass boost and amplified audio. Simply recharge the battery-powered onboard system to push out 12-hours of crisp, immersible sound per charge. The Recon 200’s mic can flip-to-mute and features variable mic monitoring which allows you to set the volume of your own voice inside the headset. It’s hard to find this much value for this little money. Compatible with PS, XBOX, PC, Nintendo Switch and Mobile. R1 099, takealot.com Razer Thresher 7.1 ■ The Thresher 7.1 wireless gaming headset is lightweight and extremely comfortable to wear. It’s lined with…

NO WORKOUT FOR WIMPS, CANOEING CAN BURN UP TO 6,000 CALORIES A DAY. “Some buddies and I are going on a canoeing trip to the Upstate New York Adirondacks Mountains, on a river they say has some pretty cool rapids. But another pal of ours called canoeing “wimpy” because “you just sit all day and only use your arms”. Is that true, or is it really a good workout?”AL J, OHIO USA It’s definitely not wimpy: “On full-paddle days, you could burn 4000 to 6000 calories a day!” says Courtenay Schurman, CSCS, co-author of The Outdoor Athlete. For comparison, Schurman says, if you’re an 80-kilogram guy and you jog 9km/h for an hour, you’ll burn roughly 612 calories; but if you canoe 6km/h for an hour, you’ll burn 728 calories…

FOR The Fitness Guy DEVICE The HTC Vive R13 700, ubuy.za.com ▪ The all-new Vive is a fully immersive VR headset that comes tethered to a gaming PC. With twin 360-degree motion-tracking sensors and room scale, not to mention two wireless motion controls, Vive captures your real-world movements so precisely that it’s unrivalled as a VR workout tool. It’s the preferred device of VR fitness company VirZoom. FOR The Total Virtual-Reality Neophyte DEVICE Zeiss VR One R2 500, takealot.com ▪ While some VR headsets are geared for specific devices (such as the Samsung Gear VR, which is made specifically for the Samsung Galaxy smartphone), Zeiss VR One is a wireless headset that works with any smartphone between 4.7 and 5.2 inches. That means that just about anyone with a phone…

Timothy Noakes, MD, is an emeritus professor in the Division of Exercise Science and Sports Medicine at the University of Cape Town. He’s one of the most accomplished exercise physiologists on the planet. You can’t walk by a restaurant in Cape Town that doesn’t offer a “Noakes option” — say, an avocado stuffed with breakfast sausage and eggs, or a double cheeseburger with lettuce sans bun — and evidence of his teachings seems to be everywhere, mostly in the form of our nation’s best-known athletes, including ageless golfing legend Gary Player and eight-time Ironman World Champion Paula Newby-Fraser. In fact, Noakes is a celebrity these days, he’s even been pulled into South African presidential politics: To echo the country’s papers of record, “Is President Jacob Zuma’s and his wife’s dramatic…

1 If you’re craving chicken parm: ▪ Use a no-sugar marinara sauce and replace the carb-laden pasta noodles with thin-sliced chicken breast to cut way down on the carbs but still have a satisfying meal. And make sure you use grass-fed ground beef for the filling so you get more vitamins and omega-3s. 2 If you’re craving pasta: ▪ Spend a few bucks on a spiralizer — seriously, this thing is great for turning veggies into long noodle-like strands (check amazon.com). To get your pasta fix without the carbs, make spaghetti out of a couple of zucchinis, then dress it with parmesan cheese — which is high in protein — and medium-chain triglyceride (MCT) oil. 3 If you’re craving mashed potatoes: ▪ Chop up a cauliflower head and cook it…

The simplest solution to a problem is often the best. That applies even when the problem is losing weight — because how many times in your life have you heard of a simpler solution than “just drink a glass of water”? A study in the journal of Obesity divided clinically obese subjects into two groups: One that drank 470 millilitres of water 30 minutes before meals and one that only visualised a full stomach before eating. After 12 weeks, the water-drinking subjects had lost almost a kilogram more than the control group. The exact reason why isn’t clear, but it’s believed that water helps you feel fuller, leading you to eat less. If the taste of plain water doesn’t interest you, feel free to use a non-nutritive sweetener like SweetLeaf…