Innholdsfortegnelse for May - June 2019 i Men's Fitness South Africa

New Chapters… I’m sure we’re all ready to see the backside of all the political adverts that have been clogging up the airwaves and street poles over the past couple of weeks. As much as we may not be looking forward to the queues at the voting stations I can’t help but reflect on what an election represents, the possibility of something new. There is a certain feeling of excitement about the uncertainty of something new, the unknown, the journey you’re about to embark upon, be it a new relationship, that job you’ve always wanted, maybe it’s a new form of working out that you haven’t done before, but there are new opportunities and chances to write more chapters in our own autobiographies whenever we look for them. It’s also…

■ Getting the recommended dose of fruits (two cups) and veggies (three cups) each day has definitely been shown to improve all sorts of heath markers, like blood pressure, cholesterol, and inflammation. Plus they reduce the risk of heart disease and obesity — all great reasons to pack your plate full of them. But a new study just published in the American Journal of Public Health has revealed that bumping that up to eight cups can provide the same boost in happiness as getting a new job after being unemployed. Researchers also found that increasing your intake by just one portion every day can make you incrementally happier. And noted that the overall benefits of upping your consumption of fruits and veggies are almost immediate compared with the long-term positive…

Surprise! Script for great health: 5x as much exercise ■ 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…

“Credentials don’t matter”. “Credentials ensure the trainer is educated and takes the profession seriously,” says Perkins. “You don’t need to warm up”. “You can’t just come in from the car,” Smith says. “Before you get under the bar, you need to work on ankle or hip mobility.” “Push through extreme pain”. “Working clients to the point of sickness to prove something doesn’t benefit anyone,” Seedman says. “It can cause nervous systems to shut down.” “You’ll see immediate results”. Your body will take time to adapt to this new lifestyle. “You should see results after about eight weeks,” says Seedman. “That’s when the physique really starts to change”. “You need to book a lot of sessions up front”. “The gym may think of you as an open wallet,” says Jeff Mucci…

■ We have the Danes to thank for creating one of the healthiest, heartiest, most satisfying sandwiches ever, the smørrebrød (repeat after us: SMUHR-broht). A thick slab of whole-grain bread traditionally coated with butter, so it doesn’t get soggy (though in our version, we’ve opted for a healthier mix of light sour cream and Icelandic yoghurt), the smørrebrød is then piled high with healthy protein — most often omega-3-rich smoked salmon, herring, or eel — and finished off with fresh veggies and herbs. Btw, you’ll need to have your knife and fork at the ready: That’s the most traditional — and only really practical — way to eat this monster. “It’s the most wholesome fast food in the world”, says chef Claus Meyer, who’s Great Northern Food Hall in NYC,…

USN Hardcore Whey GH ■ 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. R294, usn.co.za TW Steele Dakar TW996 ■ In Dust We Trust. Designed together with the Coronel brothers, this limited-edition Dakar timepiece features a big calibre chronograph, 46mm steel case, black leather strap with orange stitching and a special Coronel Dakar 2019 Logo on the case back. In line with their start number, it is limited to 347 pieces. R9 500, twsteeleshop.co.za The Beard Pro Combo Beard Shaper ■…

It looks like your average pair of headphones (which is by design), only it zaps your brain for better fitness. Here’s how: THE TARGET AREA: Halo Sport’s headband is designed to align perfectly with the brain’s motor cortex, which controls movement. TIGHT FIT: Underneath the headband, soft spikes allow the electrodes to push through the wearer’s hair and maintain good contact with the scalp. AMPED UP: Then a continuous flow of direct current — a maximum of 2.1 milliamps — flows into the brain for 20 minutes, exciting the neurones in the motor cortex. MUSCLE MEMORY: In their excited state, the neurones are more likely to fire synchronously and create new neural pathways, which is how we retain new information. POWER HOUR: This heightened learning state, called “hyperplasticity”, lasts for…

Swiss-born Marco Laterza went from the private banking sector and corporate world to becoming a world-leading personal trainer and motivational coach. Being discovered by chance has led him to being featured on no less than 14 covers. For those who think that you can’t build an incredible physique on a vegan diet, then read on, that is exactly what Marco achieved, and he gives us some great insight into his world as a vegan bodybuilder. Instaram: @marcolaterza MARCO FIRSTLY, PLEASE TELL US ABOUT YOURSELF AND HOW YOUR JOURNEY INTO THE FITNESS INDUSTRY STARTED? I started out in gymnastics when a meniscus injury at age 17 forced me to take a break. For nine months, I fought to get back in the game. Every day was a struggle, but my physical…

1) Middle Back ■ “This is important for extension of the spine, rotation of the trunk, and proper breathing.” TECHNIQUE: “Foam roll up and down from the top of the shoulder blades to the waist. Roll slowly, stopping at any tender points, breathe and relax into it, then move to the next point.” 2) Glutes ■ “This is for lower-back pain. Trigger points in these muscles can cause pain all the way down to your feet.” TECHNIQUE: “Lie on a lacrosse ball, stand up against a wall, or even sit on the ball positioned over a tender spot. Hold for 1 minute, then move to the next spot.” 3) Front of Hip/Groyne ■ “This area gets tight from sitting, then overused from running.” TECHNIQUE: “Use a lacrosse ball below your…

Q I haven’t liked the last couple of cuts I’ve gotten from my longtime barber. Should I tell him? Or maybe bring him pictures of what I want? And if that doesn’t work, can I switch to a different barber in the same shop or is that crass? ROGER D. CONNECTICUT, USA ■ No, it’s not crass. We have a joke in our shop: You’re not cheating if we’re under the same roof. But try to talk it out first. If he’s a reputable barber, a professional, he’ll take criticism. After all, it’s your head. You have to wear it. So just talk to him like a human being. Say, “Hey, the last couple of cuts weren’t exactly what I was looking for. So I brought a couple of pictures…”…

■ Summer is in full force, and even though you are back at work, you can still show off those muscles that you worked so hard to get. You may not be able to wear tanks, but your traps, shoulders, and forearms can still pop out and look powerful under long-sleeve shirts and sweaters. With this programme, you’ll pack on muscle in these areas and get an upper body no amount of cloth can conceal. How It Works ■ While this routine has plenty of leg and ab work, it particularly targets the “sweater muscles” with exercises that train them heavy and hard. Hang Snatch High Pulls — an Olympic weightlifting move popular in CrossFit — will train your traps in a brand-new way, while rack pulls will add thickness…

BIOGEN BCAA LOADED ■ Branched Chain Amino Acids (BCAAs) are all considered to be essential amino acids and comprise about one third of the skeletal muscle tissue. It is essential during protein synthesis and therefore facilitates muscle growth and repair. Biogen BCAA Loaded has been formulated with a powerful blend of these BCAAs, as well as an essential complex of key ingredients to further assist in muscle sparing and recovery. USN PURE CREATINE ■ USN’s Micronised Creatine provides the purest, most readily absorbed creatine monohydrate available. Creatine serves as a high energy bond in muscle and nerve tissues for maintenance of ATP levels during muscular contraction. The power provided by creatine monohydrate is unmatched in its ability to boost your muscle’s training intensity and endurance. Creatine increases physical performance in…

STRENGTH TRAINING CJ Murphy, M.F.S. Owner, Total Performance Sports, Everett, MA Jim Smith, C.S.C.S. Owner, Diesel Strength & Conditioning Zach Even-Esh Owner, Underground Strength Gym, Edison, NJ Ben Bruno Personal trainer, Los Angeles, benbruno.com PHYSICAL THERAPY Jay Dicharry, M.P.T., C.S.C.S. Director of biomechanics, Rebound Physical Therapy; coach, USA Track & Field; coach, USA Cycling, Bend, OR WEIGHT LOSS Bob Harper Fitness expert; best-selling author of Jumpstart to Skinny; 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 NUTRITION Elizabeth M. Ward, M.S., R.D. Award-winning writer, nutrition consultant, spokesperson Angela Lemond, R.D.N. Owner, Lemond Nutrition; spokesperson, American Academy of Nutrition and Dietetics FOOD Danny Boome Celebrity chef, currently on…

Cut 1 soda, win 2 battles Good news, unrepentant slurpers: You don’t have to quit it all at once. No matter how many soft drinks you tend to swill, swapping just one of them daily for water can lower your calories enough (about 6%) to help you lose weight and improve your overall health, a new Virginia Tech study has found. Yeah, we get it: You can’t (or, be honest — just don’t want to) give up your addiction. You guzzle soda like it’s carbonated crack, even when faced with the constant barrage of research proving that the syrupy sweetened drinks can make you fat, give you diabetes, raise your risk for heart attacks, and cause a myriad of other really bad health problems. So, if you’re one of the…

True fitness guys know that personal trainers are more than just gym rats. They’re also armchair psychiatrists, one-person support groups, nutritionists, and, in some instances, long-time friends. So it should come as no surprise that it’s really, really hard to find the perfect one. For this reason, Men’s Fitness asked some of the top trainers in the field — from celebrity gurus to Spinning instructors, performance specialists, and conditioning coaches — to provide you with the ultimate to-do list for hiring the best guy to get you ripped. STEP 1 Find Your Personal Trainer in a Group Class ■ So you want a trainer. First, let’s assume you haven’t received any glowing recommendations from friends or colleagues and that you’re on your own. Start by hitting up a lot of…

Anatomy of a perfect bowl To max out your oats, follow these steps: ■ Cook it with milk, (1 cup per ¼ cup of oats) and not water — the fat and protein slow glucose’s transfer into the bloodstream. ■ Choose fruit wisely. Avoid tropical fruits, like mangoes, which spike glucose levels. Instead, add bananas (for potassium) and blueberries (for antioxidants). In a pinch, sub in dried cranberries or raisins. ■ For a crunch, add walnuts —they’re packed with omega-3s. ■ Don’t forget the cinnamon. It’s old school, but it’s also a must. It stabilises blood sugar and makes you feel fuller. ■ Oatmeal gets a bad rap: It’s bland. It’s boring. It’s only good for the toppings. But we think it’s time oatmeal emerged from the breakfast backwaters. After…

■ It was in the 1970’s when track stars like revered middle and long-distance runner Steve Prefontaine, who once held US records in seven events, inspired the birth of America’s running culture. Today, “Pre” (for whom the Prefontaine Classic was named), along with other historic runners — America’s four-minute-mile breaker Roger Bannister (1950s), and 1500-meter Olympic silver medalist Jim Ryun (1960s) — are still celebrated. But those thigh-high shorts, fitted tanks, and mesh tees they ran in? Left back in the cinders. Until now. A handful of companies have taken that iconic gear and re-imagined it for today, blending new performance tech with the cool, classic styling of running’s golden ages. Tracksmith Signature Tech Tee ■ Inspired by “Boston Billy” Rodgers, who famously won the 1975 Boston Marathon wearing a…

■ Hand tools. Appliances. Actors. Lots of things claim to be versatile but really aren’t. But that can’t be said of the humble martini. One of the oldest cocktails around, a classic martini is traditionally made with gin and vermouth, and garnished with either an olive or a lemon twist. But where the drink goes from there is limited only by your imagination — and what you have behind the bar to work with. Gin or vodka? ■ Martinis were originally made with gin because it was the easiest liquor to come by during the golden age of pre-Prohibition cocktailing. As vodka gained popularity in the 60s and 70s, it took gin’s place in many martini recipes. “I wouldn’t say gin is better or worse than vodka”, says Jonas Tahlin,…

IRONMAN champion John Joseph. Boxer Cam Awesome. NFL running back Arian Foster. UFC fighters Nick and Nate Diaz. These are all: a) world-class athletes; b) people who could kick my butt; c) athletes who’ve gone vegan. Answer: All of the above. There’s even a growing community of bodybuilders who swear by the vegan lifestyle. So what’s it really like? A lifelong carnivore, I eat meat nearly every day. But whether or not you agree with the vegan code of honour — which is, basically: “Don’t kill animals to make your dinner” — you still have to respect people who back their words with action. With that in mind I went vegan for two weeks. Here are the eight most important things I learned. 1) “Vegan” doesn’t always mean “healthy” Breakfast,…

■ If you’re looking to find the best selection of healthier beer brands, forget hitting the mass-market section of your liquor store beer aisle. Instead, says Matt Simpson of thebeerexpert.com, get a range of healthy options, from small-batch brands to even local breweries. Our favourites: Brewers & Union Unfiltered Helles Lager 51 KILOJOULES PER 100ML An industrial brewery could simply not make a lager like this. Unfiltered and unpasteurised it has phenomenal body and freshness. Hazy to the eye and full on the palate with a soft, round mouthfeel and a biscuit-like malt character. Windhoek Light 91 KILOJOULES PER 100ML Windhoek Light manages to cut down alcohol and kilojoules, without compromising on flavour or finish. 100% Pure Beer in all regards, it is a well-balanced, full-bodied lager with a rewarding…

Mike Barwis has trained hundreds of pros and elite college athletes in every sport. The former Director of Strength and Conditioning at the University of Michigan, he now consults for various pro teams and runs Barwis Methods, his fast-expanding empire of training centres. Earlier this year, he met with Dan Chao and scored a few Halo Sport headsets to test with his clients. “We use it every day now”, he says. “It’s a brilliant idea.” Here’s why: How did you get hooked up with Halo? I’m very science oriented, so people are always bringing me new devices to look at and vet. A friend mentioned this to me, and once I saw all the research behind it, my instincts were piqued pretty quickly. The Halo is cutting-edge and has never…

If you’re a young guy, getting that rock-hard erection of your dreams — and maintaining it for a long period of time — really shouldn’t be a problem. Only it is becoming a problem. In some cases, a big one. A recent study in The Journal of Sexual Medicine found that the age that guys are being diagnosed with erectile dysfunction (ED) continues to fall. In fact, researchers reported that about 25% of new patients showing signs of erection problems are under the age of 40, and almost half of those dudes have what is classified as “severe ED”, the latest euphemism for “not being able to get it up at all, buddy”. And though there are countless bogeymen out there blamed for this mass plummeting of sexual prowess —…

Fitbit Flex 2 fitbit.com ■ The Fitbit Flex 2 is able to track your steps, as well as measure your heart rate, and because it’s water-resistant, it’s able to track your swimming. Bianchi C-Sport Road Bicycle bianchiusa.com ■ It’s for easy, low-impact recovery exercise, the kind that will get the blood flowing. Also, it’s a totally badass bike. DynaPro Direct Resistance Bands dynaprodirect.com ■ Because low-volume, high-frequency workouts between major lifting days are crucial. You can use these at home. Nike Textured Foam Roller nike.com ■ Who can afford to pay for a massage every day? A foam roller will help you relax and stretch muscles at home.…

SHOW HER HOW TO TIE YOU UP FIRST SO THAT SHE HAS A FUN EXPERIENCE. I’ve always had this fantasy about blindfolding and tying up my girlfriend during sex. She says she’s open to it, but every time I try to initiate it, she’s too timid to go through with it. How can I get her to feel more comfortable? TED R. CALIFORNIA, USA ■ Assuming everything is consensual, she’s more likely to feel open to new adventures if she’s already in a state of arousal. In a recent study, subjects who were shown a variety of pictures both before and after watching pornography all rated the pictures — even the unpleasant ones — much higher - after they’d watched stimulating visuals that aroused them. So why don’t you wait…

After the dinner, there’s always extra meat on hand. But using it to make a batch of uninspired, slapdash snacks? That’s no way to treat the majestic bird — which also happens to be the leanest animal-protein source around. Instead, use it to whip up five days’ worth of mouth-watering, muscle-making meals that are healthy to boot. Bonus: The stir-fry and soup recipes will have even four-day-old chicken tasting as moist and succulent as the day it was cooked. (And trust us — with these hearty recipes, you’re going to end up stuffed too.) Asian-Fusion Chicken Stir-Fry MAKES: 4 SERVINGS INGREDIENTS 2 tbsp low-sodium soy sauce, divided2 tbsp agave or honey, divided2 tbsp fresh lemon juice, divided2 tsp Dijon mustard, divided• 340g leftover skinless chicken1 tbsp sesame oil• 120g mushrooms,…

Don’t take it sitting down! ■ Anxiety, hardened -arteries, cancer, early death — these are just a few of the evils that can result from sitting for hours on end — but not if you’re active for 60 to 70 minutes a day, according to a new report in the UK-based Lancet medical journal. The meta-analysis of 16 studies involving more than a million people found that for those who were active an hour or more daily, there was no correlation between how much they sat and how soon they died. On the other hand, researchers saw a clear and obvious curve tying people who sat longer and worked out less with a higher risk of dying from cardiovascular disease and cancer. The findings aren’t without controversy: Another recent study…

To live longer, bury yourself in a book ■ The writing’s on the wall: Getting your nose out of gossipy websites, clicking off all the streaming screens, and picking up a book for just 30 minutes a day can help you live longer. Researchers for the University of Yale in the US surveyed general data (income, education, health) on 3 600 subjects, at ages 50 and over, who’d participated in a previous study. They then looked at how often the subjects read books, periodicals, or nothing at all. Over the course of the study, researchers found, people who read books more than 3½ hours a week had a 23% decrease in mortality compared with those who didn’t read at all. Those who averaged 3½ hours of book reading had a…

Should you tip your trainer? ■ “Nope. Would you tip your dentist?” says Widerstrom. “But if you feel so inclined, you can always give a fun little Christmas bonus or a birthday gift.” How late is too late to cancel a session? ■ Perkins: “Each trainer has a cancellation policy. Most often, it’s 24 hours. I operate under a 12-hour policy: But if you cancel within the 12 hours, I charge the full fee because I can’t reissue that time slot to another client.” Is it appropriate to date your trainer? ■ Probably not a good idea. “I dated a client way back”, says Seedman, “and when the relationship went south, the training stopped. It puts everyone in an awkward situation. The training always ends with the relationship”. Should you…

GOOD Instant ■ Instant oats, are often found in single-serving packets, and “cups” of oats from a deli shelf dissolve in hot water with zero cooking. But beware: They’re high on the glycaemic index, and often contain way too much sugar. “You may as well eat a bowl of Frosted Flakes”, says Kleinert. If you do opt for instant, dress up the plain variety with various fresh fruit and alternative sweeteners, which will boost their nutritional value. BETTER Rolled ■ Rolled oats are lightly toasted husked grains (meaning the bran has been removed), which makes them slightly lower in fibre than steel-cut oats. But since they’re much more convenient, they take a fraction of the time to cook. They sit in a nice mid-position on the GI index, have nearly…

MEGAN ANN WILSON (AKA @SHEGOTGAME) How do I pull off sneakers with a suit? And is it OK to wear athleisure wear after the gym to go out? SCOTTT., USA ■ The sneaker- with-suit look is absolutely here to stay. The trick is to put the right shoe with the right suit. The sneakers-with-a-suit look is absolutely here to stay. The trick is to match the right shoe with the right suit. For example, the Nike Cortez (bottom left) would look great with a slim-cut, vintage-inspired suit because it’s also sleek and retro and won’t overwhelm it. Bottom line, it’s common place for athletes, sneaker fiends, and now regular joes to pair the two, so think of sneakers as the outfit’s exclamation point, not the full sentence. Re; leisure gear…

You probably don’t need any more proof that fantasy sport is popular, but former Denver Broncos tight end Nate Jackson has some for you anyway: “I heard that during one game last year, Baltimore Ravens tight end Ben Watson was having a good day on the field, and one of the guys he was playing against congratulated him”, Jackson says. “The other guy had Watson on his fantasy squad that day.” That pro baller was one of almost 60 million people in the US and Canada who’ve plunged into what’s known as Daily Fantasy Sports, commonly called DFS. You’ve seen the ads too: Competing boasts of millionaire-minting from two arch-rival start-ups, New York–based FanDuel and Boston-based DraftKings. Both run on the same premise — gamers compile a team within a…

And before we know it, winter is upon us and so is the dreaded flu season. This is when you need to pay extra attention to your diet, a bad diet will most certainly hamper the recovery process. In order to function optimally, your immune system needs plenty of vitamins, minerals, amino and essential fatty acids. Our Food Editor Izelle Hoffman is here to help you get through the colder months with ease and without sacrificing your fitness and health goals. The recipes are jam-packed with all the nutrients you need. If you’re feeling under the weather, tasty food will make it easier for you to ensure you are eating enough of all the good stuff. The other amazing plus point is that you can prepare these delicious recipes in…

Plenty of mystery still remains about the science of recovery: why some methods are supposed to work but don’t; and why others feel like they work but have no scientific evidence to support them. And in today’s day and age, there’s no shortage of recovery methods. Just take a two-minute stroll through Instagram: For every shot of an NBA player giving a thumbs-up from an ice bath, you’ll see a soccer megastar with his legs in an oxygen chamber, an elite cycling team wired up to machines between mountain stages, or Dwayne ‘The Rock’ Johnson fuelling up after a gym session with enough food to feed an entire Little League team. In fact, you could make the case that Instagram is basically the world’s biggest advertisement forum for elixirs, magical…

Q What the hell is “sweet potato toast” — some crazy trend? And how do I make it? MAX R, TORONTO, CANADA ■ It’s not just a trend, it’s a super healthy new “anytime meal” idea. “Sweet potato toast is ideal for reducing your intake of refined grains, bumping up fibre and stabilising blood sugar”, says Chicago-based registered dietitian Laura Georgy. Compared with a slice of white bread, four slices of sweet potato toast (about ½ potato) has 36% fewer calories, twice the fibre (to keep you full and prevent glucose spikes), seven times the bp-lowering potassium, and 220% of the vitamin A - RDA. “Sweet potatoes also contain anthocyanin, a mighty anti-inflammatory”, Georgy adds. And anything you put on toast, you can put on this: turkey, avocado, eggs, bananas…

■ A top fighter’s regimen is one of the hardest in pro sports: It requires not just marathon-level endurance and NBA-level conditioning, but also yoga-like flexibility, a jungle cat’s focus, and flawless armour. Check out our tips for doing smarter supersets, getting muscles that even your work attire cannot hide (page 100), and turning leftover chicken into the ultimate muscle meals (page 105). + GET INSPIRED TO TRAIN! WATCH OUR LATEST VIDEO AT MENSFITNESS.CO.ZA…

You can curl, lift, and squat all day, but without the right nutrients, you’ll never bulk up to your full potential. Muscle needs a specific pool of amino acids and macronutrients to properly repair itself and come back bigger. There are countless products out there filled with vitamins, minerals, and other nutrients that claim to help you build muscle — and science does show some of them will give you small gains and help you stay energised while working out. But we’re looking for the big guns — the -supplements with the strongest science behind them, the ones proven to help you build bulk. And if you think protein is all there is to getting chiselled, listen up: Here are the five most important supplements you should be taking to…

■ We know you love your body-part-focused regimen the way you loved your old teddy bear. But much like him, that program is worn out—and hanging on to it is kind of silly. Dividing your workouts into chest days, shoulder days, and so on presents a host of problems and could actually be holding back muscle growth rather than promoting it. Our answer: Switch to a classic push-pull split to simplify your training and see faster gains in a month. HOW IT WORKS ■ Dividing your body into different parts doesn’t take into account how it actually moves and which muscles are involved in each movement. You may intend to work only chest one day, but any pressing or flyes you do will inevitably work your shoulders as well. If…