Innholdsfortegnelse for July - August 2019 i Men's Fitness South Africa

It’s a mindset Spring is such an amazing time, everywhere in the world but especially in South Africa. The Jacaranda trees start to blossom and fill the streets of Pretoria in bright colours. The leafy suburbs of Johannesburg come alive; joggers are out and smiling early in the morning and the gyms are packed to the rafters – hell, even the retail space starts to pick up in sales again. It’s generally a time that people are happier, feel more positive and enjoy a gusto for life. I’ve actually spent quite a bit of time listening to motivational speakers the past couple of weeks, not due to a lack of motivation on my part, but rather to get some added inspiration. So, what do we do? Do we stay in…

Trying to keep your head out of the marriage noose? Well, stop. Because tying the knot can do wonders for your mental and physical health. Men and women who got hitched have lower cortisol levels than those who never marry or those who are no longer married. Prolonged stress ramps up levels of cortisol, which can interfere with your body’s ability to regulate inflammation, spurring or worsening the progression of many diseases. Marriage — having someone to talk to and be with at the end of every day — helps couples unload psychological stress, whereas single dudes, mindlessly swiping through dating apps, just have, well, other single dudes. (Psychoneuroendocrinology)…

1 Wake up early People who typically wake up earlier make more balanced and healthier choices throughout the day compared with night owls, who eat more sugar in the morning and less protein all day. (Obesity) 2 Eat fruits and veg to get happier Eating lots of produce not only helps you lose weight, strengthen your heart, and make you all-around healthier but also can help improve your personality and outlook on life. (PLOS One) 3 Make room for ’shrooms The exotic, bioactive compounds in some edible and medicinal mushrooms may protect the brain, improve cognition, and help prevent the onset of Alzheimer’s disease. (Journal of Medicinal Food) 4 Swish with sugar water Runners who swish but don’t swallow sugar water can boost endurance by close to three minutes, leading…

No matter where you go, it pays to have healthy snacks in small, cheat-deterring portions on hand. If you snack from those instead of larger bags or boxes, you’ll eat half as many calories, a study in the International Journal of Obesity found. These guy-appropriate, 200 (ish) calorie munchies will take the edge off hunger and keep your metabolism firing high. And for more ideas plus clever ways to tote your mini meals, go to mensfitness.co.za NOTE: Macros below are listed as: (Calories/Protein grams/Carb grams/Fat grams). Healthy, Hearty Snack Packs 1. 2 Babybel cheeses, 1 apple (235/11/25/12) 2. Hard-boiled egg, half an avocado, packet of chilli sauce (192/8/6/15) 3. Granny Smith apple, 14 grams (about seven) walnuts (182/4/26/9) 4. Banana, 40 grams (about ¼) 85% dark chocolate bar (170/2/30/6) 5.…

“I’m loving my outdoor workouts in the sun. Is there anything I should do to ensure that I stay hydrated?” JAMES B, CAPE TOWN If you’re doing circuits in the park, drinking regular water before, during, and after ought to cover it. (The American College of Sports Medicine recommends downing 500ml within two hours prior to training.) But if your workout is jogging for 90 minutes or more and you sweat heavily, you risk losing electrolytes — minerals like chloride, potassium, and sodium that allow you to perform optimally. At that point, it could be helpful to have a banana on hand, or a drink to hydrate like Aquahydrate, which offers increased pH as well as electrolytes, helping the water buffer acid in the body. A study published by the…

EXERCISE DISTANCE (METRES) 15cm Hurdle Running Drill Pretend you’re stepping over a 15cm hurdle with each stride. 25 Walking Hamstring Stretch Reach for the ground in front of your toes. (Keep your grounded knee bent slightly.) Raise the opposite leg for counterbalance. 10 Walking Groiner Stretch Take a big step forward, drop your back knee to the ground, and keep your head up as you bring your chest to your extended knee. Place your hands on the floor to maintain balance. 10 Walking Quad Stretch While standing, grab one foot and pull it toward your butt. Take one step, then repeat with opposite leg. 10 30cm Hurdle Running Drill Pretend you’re stepping over a 30cm hurdle with each stride. 25 Hip Swing Stand upright, hold an anchor point, then swing…

THE DRAKENSBERG SOUTH AFRICA, LESOTHO & SWAZILAND The Drakensberg is a vast expanse of mountainous terrain stretching some 1125 kilometres and spanning across South Africa, Lesotho and Swaziland. With some areas rising as high as 3475 metres these mountain ranges are ideal for both casual day hikes or more serious expeditions. There are also several game reserves and parks if you’re looking for the more scenic approach. KILIMANJARO ARUSHA, TANZANIA This mountain is one of Africa’s mostvisited tourist destinations attracting thousands of adventure seekers every year from across the globe. Kilimanjaro trails have varying degrees of difficulty and require no special equipment, and with its peak being 5895 metres high you’ll literally be standing at the top of Africa. MOUNT KENYA NYERI, KENYA Not only is this Africa’s second-highest peak…

TOMATO CAN Marinara contains higher levels of the antioxidant lycopene than raw tomatoes. These free-radical scrubbers can protect against chronic disease. PURPLE POWER More than just a popular emoji, eggplant is high in fibre, sodiumfree, and loaded with phytonutrients that can help lower cholesterol. Eggplant Rolls SERVES 1 INGREDIENTS 1 medium-size eggplant Pinch of salt1 cup ricotta cheese1 egg4 tbsp Parmigiano-Reggiano1 cup jarred marinara sauce DIRECTIONS 1) Preheat oven to 190°C and place a rack over a large baking sheet. 2) Cut the ends off eggplant. Slice lengthwiseinto 1cmthick slices. 3) Place eggplant on rack; add salt and set aside for 15 minutes to release liquid; bake for 8 to 10 minutes. 4) Mix ricotta, egg, and Parmigiano-Reggiano in a large bowl. 5) Add mixture to eggplant slices and roll…

PREP THE GLASS To rim a glass with salt, sugar, or spices, rub a wedge of lime around the lip of the glass, then dip to coat. FOR DRINKS ON THE ROCKS First muddle any fresh ingredients like watermelon or berries in the bottom of your shaker. Then fill the shaker halfway with ice. Pour in all remaining ingredients, cover, and shake well. Strain and pour into an ice-filled glass. FOR BLENDED DRINKS Add all ingredients to a blender with approximately 1 cup of ice cubes. Process in blender until ice is fully chopped and the drink texture is smooth and creamy. Serve.…

All relationships — lovers, pals, the chick behind the counter at Starbucks — at some point involve conflict. Yet here’s what’s odd: In school, we learned so much — the periodic table, algebra, how to make a baking soda volcano — but never how to argue. So we carry on like kids: “I’m taking my toys and going home!” It leads to breakups, bruised feelings, ruined friendships. But there’s a better way: Just ask the NYPD’s Hostage Negotiation Team, which has developed a time-tested framework for dealing with conflict in any crisis. And if it can handle bomb threats and murderers, surely it can handle any dispute you might get into. So, with guidelines adapted from their model, let’s try turning around this potentially nasty brawl: YOUR GIRLFRIEND SAYS: “Motherfu—er.…

Instagram: @JCwhitefit You don’t let it beat you down, you pick yourself up and find a new passion, something that drives and motivates you and you turn that into a success. And that is exactly what Jonathan White did. One door closed, and through hard work and dedication, others opened. Jonathan turned Pro at the age of 22, setting powerlifting records and creating his own unique training system T3 all while helping his clients achieve their goals. Until I started training at 19 years old, I used to hate the gym. It hurt, I was bad at it, and I felt weaker than everyone else I saw there. It wasn’t until I stopped pursuing my professional basketball aspirations and found myself depressed and unhappy that the gym became my outlet.…

FLEXIBILITY IS ABOUT more than just touching your toes. Rather, it’s the ability to control your entire range of motion, whether you’re loading a squat or holding the yoga warrior pose. Having great flexibility is one of the most important building blocks to achieve great, well-rounded fitness. So remember: You may poke fun at your buddy who skips leg day, but you should never let a bro miss his flexibility work. THE TESTS Overhead squat HOW TO DO IT: Stand facing a wall with your toes five centimetres away from it, raise your arms overhead, and do an unweighted squat. GOAL: Squat without touching the wall with your hand or hands. Active straight-leg raise HOW TO DO IT: Lie flat on your back in a doorway, positioned with the doorjamb…

Three sets of 10 single-leg deadlifts will cook your core, back, and shoulders and cement your balance. THE BEST WAY TO SIZE yourself up against other dudes in terms of raw power is with an old track-and-field event that was so boring the Olympics retired it in 1912: The broad jump. Because, while strength is for moving weight around, power is for moving it quickly and forcefully. The broad jump, which requires elements of strength and speed and shows your ability to displace your mass against gravity, is the purest test of that. THE TEST Broad jump HOW TO DO IT: Stand with your toes on a line. Pick a visual in front of you and jump towards that, hammering your arms back quickly as you leap. “Pretend you have…

Send your questions to ask@mensfitness.co.za A It depends! Intro courses don’t provide actual certification, just enough knowhow to try things out, says Alex Brylske, PhD, author of The Complete Diver. Group dives are limited to a max depth of 40 feet and avoid “overhead environments”, like caves or shipwrecks. And the next vacation, you have to take the class all over again. “Some people have great experiences” with starter-type classes, Brylske says. But currents and visibility can create danger, and shoddy operators are a risk. “A typical course takes about 30 hours over six to 10 weeks, starting in a pool then moving to open-water dives”, says diving teacher Brett Galambos. Sound like a lot of work? Consider the reward: a lifetime of diving reefs and exploring shipwrecks.…

Shorty Maniace is the owner of J.P. Kempt Barber Social in San Francisco, USA. Do real men get manicures and pedicures? PAULG, JOHANNESBURG A Uh, yeah. At least, I think of myself as a real man, and I get manicures and pedicures. Guys tend to do dirtier things and get stuff stuck under their nails, so if you get them done, you don’t look like a slob. And don’t think people in business meetings aren’t looking at your hands. They judge you by how you present yourself — including your nails. How to know if you need one? If your nails look like shit or are so damn long you leave claw marks in your jacket when you put it on, it’s time for a manicure. And if your feet…

How it works Stringing four or more exercises together with minimal rest between them is called a giant set. It’s an exhausting training method, but it can: A) Recruit more muscle fibre. B) Flush muscles with blood. C) Get you in and out of the gym quicker. When doing giant sets, keep the necessary equipment nearby. If it’s scattered around the gym, you’ll waste time hustling from one spot to the next; plus, the odds that someone will snake a piece of equipment while your back is turned skyrocket, especially during peak hours. Finally, don’t try to be Joe Hardcore and use giant sets every time. Some bodybuilders do that, but your goal is most likely to look pleasing without clothes on, not to flex your ginormous muscles onstage in…

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 FOOD Danny Boome Celebrity chef, currently…

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 The Beard shaper…

Tank: LASC Shorts: LULU LEMON Tech: FITBIT Sneakers: APL If you deadlift or perform Olympic lifts (snatches and cleans), you’ll reach a point when the weight is too heavy for you to control it with a conventional overhand grip. At that point, lifters often switch to an alternating grip — one palm facing down and one facing up — for more support, or they use lifting straps. The problem with the alternating grip is that the imbalanced hand positioning can cause the bar to twist away from your body during a rep, hurting your back. The problem with straps is that they do too much of the work for you, securing the bar without maximum use of your grip muscles. Enter the hook grip. Push your palm into the bar,…

Scientists have long known that spices are terrific health boosters: They have antioxidant properties, they’re great for your heart, and they can reduce inflammation. But they’re also now seeing a link between spice consumption and increased brain function. “It boosts signalling power — how the brain sends messages to the rest of the body”, says Drew Ramsey, MD, of the American Columbia University College of Physicians and Surgeons, author of The Happiness Diet. Here are the ones to eat right now. 1 Turmeric WHY IT’S GREAT Ramsey says this is the No. 1 spice that South African men should get more of for its antioxidants and its ability to foster brain growth. HOW TO EAT IT Add a pinch to scrambled eggs, roasted vegetables, Indian food, or soups. Turmeric can…

MORPHING ARMS as scrawny as pipe cleaners into straight up pipes isn’t as easy as grasping a barbell and curling it until your arms go numb. Yes, barbell curls are a potent mass builder, but neglecting to train the triceps and relying solely on barbells won’t give your arms that extra pop.•Your gym has plenty of lifting tools that’ll help you train the arms aside from barbells, including dumbbells, bands, and TRX. But one you might easily overlook is a multi-faceted piece of iron that you normally use to swing, squat, and deadlift.•Due to their unique design, kettlebells promote instability that recruits more muscle fibres as you curl or press. Their shifting weight distribution also increases the amount of time a muscle is kept under tension. And upping the time…

As dairy-free milk alternatives flood supermarket aisles, wading through the options to find the best — and best-tasting — choices can be daunting. So we raided every grocery within a kettlebell’s throw of our offices, rounded up all the brands we could find, and, with the help of Atlanta nutritionist Marisa Moore, RD, and a gang of MF taste testers, did all the heavy lifting — er, drinking — for you. SOY MILK The protein punch Soy’s great for active guys, Moore says. In taste/nutrition, it’s “the closest to milk and has more protein than other nondairy picks”. Soy was also MF testers’ fave. MF’ S TASTE WINNER Soy Dream Organic Vanilla Enriched (CAL/CUP: 100, SUGAR: 6G, PROTEIN: 7G, FAT: 4G) COMMENTS ”Wow, tasty!” “Spot-on body and flavour.” “Just like…

1) Use agave syrup or fruit in place of sour mix. Typical sour mixes are laden with calories. Agave nectar is natural and causes much less of a spike in blood sugar, so it’s better for your body. To make your own agave simple syrup, boil equal portions of agave nectar and water (letting the mixture cool before use). 2) Keep it fresh. “The fresher and higher the quality of your ingredients are, the better your drink will taste”, says Turner. 3) Pick your favourite orange. Orange liqueurs like triple sec, Cointreau, and Grand Marnier are interchangeable, so use whichever you like best. The key differences: Triple sec is lower proof (23%) and has a milder flavour. Grand Marnier and Cointreau are 40 proof. Cointreau is more bitter, while Grand…

HE SAYS: “Dude, hurry up with that report — I need it, like, yesterday.” YOU SAY: “You’re right, we should figure this out.” [We’re in this together.] “And I hear you.” [Listening] “I want this off my plate, too.” [Admit your motivation.] “But the vendor is holding us both up, so it’s gonna take longer than usual. Tomorrow work?” [Flexibility, convey that your interests are surprisingly aligned.]…

YOU DON’T HAVE TO RUN a marathon to prove you’ve got some kick-ass endurance. Think of conditioning as real-world functional fitness — how your body supplies energy efficiently to meet the demands of everyday activities, whether it’s playing with a nephew or just strolling through the city. THE TEST Max aerobic speed assessment HOW TO DO IT: Hit the gym and tackle LeBron James’ favourite total-body, vertical climbing machine: The VersaClimber; or visit your local soccer stadium and find a section with roughly 40 to 50 rows of seats. GOAL: Climb 800 feet on the vertical climbing machine in under five minutes, or sprint to the top of the stadium seven times (and back down) in under five minutes. THE RESULTS IF YOU PASSED: You’re in such good shape that…

The US Coast Guard rescue swimmer test starts with the equivalent of wrestling a linebacker in a hurricane, and gets worse from there. Called the Multi — short for Three-Man Multiple Rescue Scenario — it’s the final test a US Coast Guard airman must pass to become an Aviation Survival Technician (AST), an elite swimmer who leaps into water out of a helicopter and hauls drowning mariners to safety. “The Multi is a fitness test, but it’s also a gut-check test”, says Senior Chief Scott Rady, a veteran AST — he saved lives during Hurricane Katrina in 2005, which was one of the five deadliest hurricanes in US history — and school chief of the Coast Guard’s Aviation Technical Training Center in Elizabeth City, NC, USA. “Grown men are crying…

DIG OUT THE BROILER PAN. The slotted tray allows excess moisture to drain away as food broils, encouraging better browning and crisping. For efficient cleanup, line the top of the pan with lightly greased foil and cut slits over the pan’s slots. Prevent drippings from drying up during cooking by adding 6mm of water to an underlying pan. BUY A TIMER AND USE IT. There’s a small window of time between great broiled food and dinner burned to an ash, so don’t rely on your own internal clock. Get an inexpensive timer, use the one on the stove, or pull out your smartphone. A THERMOMETER PREVENTS GUESSWORK. Don’t just assume your meats are cooked properly. The best plan of attack is to eliminate guesswork and use a digital instant-read thermometer…

Imagine running a brutal cross-country race over rugged terrain. Then you sling a 20-kilogram sandbag over your shoulders and put in a huge anaerobic effort hauling it up a mountain. Then you’re back to running, only now your legs are heavy and wooden, your muscles tweaking. Next, you leap into freezing-cold ice water that makes your legs full-on cramp. Now you’ve got to jump up and scale a wall, but your calves are no longer firing, they’ve shut down. That’s obstacle course racing (OCR), and — oh, right — there are 20 more obstacles between you and the finish line. “It’s in those moments that you’ve got to dig deep and find strength within yourself ”, says David Magida, one of the sport’s first pro athletes and the recent author…

You don’t have to spend your summer days inside of a dark, musty gym to build a head-turning physique. Simple body-weight training can be done anywhere, so scrap the dingy gym and focus on sculpting a lean and muscular body. The Original Workout Machine Every lift that uses your own body weight for resistance is “closed chain”. That means that either your hands or feet are in contact with a surface you’re exerting force on, be it a pull-up bar, tree limb, rock, or the ground beneath you. Because the force is being applied to a fixed point (i.e., the ground isn’t moving), you’ll need more muscles to stabilise your body than you do on an open-chain exercise, in which your hands or feet move freely. This is one reason…

Be a stairs master We won’t sugarcoat it: Running stairs blows. The upside is that it’s a quick way to break a sweat and turn your legs to jelly. But how hard do you need to go to reap the benefits? To find out, scientists at McMaster University in Canada had subjects run on a StairMaster and then run one or two flights of stairs in short intervals. In the end, both protocols increased peak oxygen uptake — by 12% in the first test and 7% in the second — and demonstrated that brief and intense stair climbing could improve cardiovascular fitness in about 30 minutes. Carb up for the long run (literally) Researchers believe carbs can bolster your health and promote faster recovery from exercise because they stabilise blood…

Guys will probably be fighting online for millennia about the best time to get protein during the day. To add to the chorus, a new study from the University of Illinois in the US recently tackled the subject in a two-phase experiment on rats. • First, they gave two groups three meals a day with 16% of calories from protein — one fed animal-based protein from whey or eggs, another plant protein from soy and wheat — and found that the animal group had increased muscle synthesis, while the veggie eaters gained 20% more body fat. • The second part focused only on whey protein with one group getting a balanced amount of protein through the day, while the other got ramped-up protein as the day went on. The study…

Myth: “If your muscles aren’t sore the next day, you won’t make gains.” What scientists know about muscle growth can be summarised in two words: Not much. It’s long been theorised that delayed-onset muscle soreness (DOMS) — the aching you sometimes feel a day or two after lifting — is an indication of muscle damage done by hard training. Muscle damage is thought to be necessary, to some degree, for muscle growth. But people are most often sore when they change up their workouts or they’re brand-new to lifting, and some find they rarely get sore at all. So does soreness matter? If you’re never sore, you’re probably not training with enough variety to cause muscle breakdown. But according to a 2013 paper on the subject published by the American…

MANY OF US prefer to run only when it’s a necessity, like when we’re late for a meeting or passing through a dodgy part of town. Preference aside, running — particularly sprints — is tough to top as a calorie burner. One 2012 study out of Colorado State University and University of Colorado Anschutz Medical Campus in the US found that just 2.5 minutes of sprinting burned upwards of 200 calories through out the day. However, before you lace up your runners, remember that “improper form can lead to muscle pulls or strains”, explains former US Philadelphia Eagles tight end turned fitness trainer Kyle Hunt, CSCS. After your last hill sprint, walk, jog, and stretch out your lower limbs. Your options: Study YouTube videos of Olympic legend Usain Bolt, pony…

Level with yourself “Mountaineering is long-term suffering”, Whittaker says. Those glorious summit pics are usually the result of gruelling, hours-long trudges uphill (and, at times, technical rock climbing) with a massive pack on your back. Then you’ve got to make it down. Still want to sign up for that trip? Get up to get down “Most people train to go uphill, but downhill can be more brutal”, Whittaker says. Not near mountains? Find a stadium — or even a tall building’s stairwell — and put in an hour here or there, eventually with a pack. Finally, mimic a summit push by hiking 10-plus hours with just 10 minutes’ rest per hour. Test-drive the peak “An awful lot of people climb for their first time, find it’s the hardest thing they’ve…

WHO HASN’T cringe-watched a YouTube video of some idiot running around swearing, screaming, and sweating after chomping on an insanely hot chilli? And that’s the least of the damage Mother Nature’s fire bombs can do. Chilli’s main ingredient, capsaicin, classified as a neurotoxin, can damage nerves if eaten in excessive amounts. In 2008 a British boy died of a heart attack after a hot sauce–chugging contest. Other chilli-related tragedies have also occurred — they’re rare, but they happen. Which makes it all the more ironic that eating absurdly fiery chili can actually help you live longer, according to a new study. Yes, people who regularly eat red peppers have a 13% lower risk of dying from heart disease or stroke, possibly because capsaicin boosts good gut bacteria or cells that…

If you like it spicy… 60ml tequila60ml grapefruit juice30ml lime juice2 jalapeño slices, seeded30ml agave syrup FROZEN OR ON THE ROCKS? Salt or no salt? However you order them, margaritas rule. Invented sometime in the 1930s or ’40s (depending on whose story you believe), a basic margarita should always be simple and easy to replicate, says Derrick Turner, brand advocate for 1800 Tequila. You just need four ingredients: tequila, lime juice, something orange flavoured (alcohol, juice, or bitters), and a sweetener. From there, the variations you can create are infinite. Here are 10 of our favourites: IF YOU LIKE IT CLASSIC… 60ml tequila30ml lime juice15ml orange juice15ml agave syrup IF YOU LIKE IT SMOKY… 60ml mezcal30ml Cointreau30ml lime juice15ml agave syrup IF YOU LIKE IT VIRGIN… 60ml lime juice30ml lemon…

A long-awaited new breed of wearables (aka smart watches, heart straps, etc.) has finally arrived. We’re talking trackers that not only record workouts, sleep quality, and activity but also advise you on all aspects of your physical life: You don’t just see metrics, you learn what to do next. This new kind of wearable can even warn you when you should back off a bit to prevent an injury that might stall you in your drive toward your fitness goals. How brilliant is that? SHOES Under Armour SpeedForm Record Equipped Sneakers WHAT THEY ARE A trio of new running kicks with embedded tracking sensors. WHAT THEY DO Test stamina before you run to make sure you’re rested so you don’t overtrain; and, during runs, capture pace, distance, and stride rate.…

“ Grip strength is one of the best predictors of total strength.” AS ANY TRAINER WILL tell you, there are many different kinds of strength: Explosive strength, relative strength, maximum strength, and so on. But for the purposes of this test, we’re singling out grip strength. And that doesn’t mean just a strong handshake. The act of gripping really heavy things engages muscle systems far from your fingertips to your shoulders. “It’s one of the best predictors of total strength”, says Stefan Underwood, one of the top performance specialists at American-based elite training centre Exos – the workout home to everyone from American sports stars to Chinese athletes training for the Olympics. Underwood knows strength first-hand, having personally worked with more than 20 first-round NFL draft picks (including current LA…

Hex-bar Deadlift WHY: The hex-bar deadlift (aka “trap bar” deadlift) engages 90% of your muscle — more than any other exercise — which makes it the single greatest way to improve your explosive power and raw strength, says elite NFL trainer Ryan Flaherty. HOW: With your feet hip-width apart, bend your knees and hips back and grip the middle of the handles. Keep your chest “proud” — with your back straight and your shoulders back. Take a deep breath, brace your core, and drive your heels into the floor as you lift the bar. Squeeze your glutes as you lock out your hips — don’t hyperextend — then lower the bar back to the floor. Burpee to Target WHY: There’s a reason this bodyweight move shows up in boot camps,…

1 THROW YOUR WEIGHT AROUND Using machines to train can get you just as big as throwing up free weights, according to a recent study. Don’t neglect agility work —— moves like box jumps will test those unused muscles. 2 Go to bed with casein Supplementing with casein — a slow-digesting protein powder — before you sleep has been shown to stimulate overnight muscle growth. Also, a study from the Journal of Nutrition found that protein supplementation right before sleep boosts muscle synthesis by almost 22%. 3 Squeeze, please Squeezing the bar hard for three to five seconds before your set gives you a connected feeling throughout your body and primes you to stay tight during the lift. 4 Lighten up, will ya? Research from McMaster University in Canada has…

Sterling Archer is the world’s greatest secret agent as well as a devastatingly handsome jet-setter, model-banger, and day-drinking enthusiast. And now I’m a noir detective living in the 1940s. Sorry, are you confused because I switched to first person? Well, get over it, because I’m about to give you some invaluable life advice on how to get through this decade — or any decade, for that matter — like a true gentleman. 1 REAL MEN CONFIDE IN THEIR BARBER. PUTTING YOUR FEET UP and airing your grievances as an endearingly old Spanish man lathers your face with a brush made of the finest silver-tipped badger hair is, in a word, therapeutic. Take comfort in knowing whatever you say to him will go to his grave since barbers are just like…

Roads are all around us — to explore on a bike, the adventure begins right outside your door. And while there’s long been a perception of elitism in roadie culture, that’s disappearing, replaced now by a more welcoming community. “Nowadays, you finish the ride, you high-five your buddies, you grab a beer, and you’re stoked — that’s the new norm”, says recently retired pro cyclist Ted King. Fitness, beer, and stoke? Sounds like a winning combination. There’s a huge variety of leg workouts to do on a bike, from strength-building SFRs to sprint intervals and hill climbs. WHAT IT WORKS One look at a professional road racer’s tree-trunk quads and carved-from-granite leg definition is proof enough this is a lower-body workout. King makes the case that “if you’re really pumping…

1 Invest in a chimney starter, which you load the charcoal into to get the braai lit easier. 2 Get a great wire brush to clean the grill. And clean it after you heat the grill up, not before. 3 Let the grill do its job. Don’t flip, turn, flip, turn food — for the most part, you need to turn it only once. 4 Want your bonein, skin-on chicken to be crispy? Think: low and slow, not fast with high heat. 5 To bring out the best flavours, season everything with salt and pepper on both sides.…

Q How do you inspire your clients to stick with their training? PETER B, JOHANNESBURG A Very simply, if a client’s struggling to be consistent, I under-assign the workload. That way, I ensure that every workout’s a success. I never burn them out early on; instead, I make them feel like the program’s repeatable day in and day out, so in time it becomes habitual, a part of everyday life. I also offer different types of training throughout the year to avoid boredom. There’s nothing worse than showing up for a workout dreading it. There’s also no reason for it — train hard, but enjoy the process. Don Saladino, owner of NYC’s Drive Clubs in the USA, is a top fitness expert to celebs like Hugh Jackman and Ryan Reynolds.…

1. Low sex drive Any reduction is bad; a drastic drop-off signals problems. 2. Difficulty achieving erection If you depend on Viagra or Cialis, that’s not good. 3. Significant loss of muscle mass 4. Increase in body fat 5. Fatigue and lack of energy If you’re sleeping seven to eight hours a night yet feel sluggish, something’s wrong. 6. Lack of enthusiasm The inability to get excited about life in general is a sign of low T. 7. Mood changes Are you irritable or depressed most of the time? It could be hormonal. 8. Low semen volume A noticeable decrease in ejaculate isn’t normal. 9. Hair loss It could be on your head, but also on your face and body. 10. Shrinkage of testicles If your gonads feel smaller or…

AS THE WEATHER GETS WARMER, most of us want to make our workout routines as efficient as possible so we can spend more time outdoors and less time in a dimly lit gym. A ladder-rep scheme — increasing or decreasing weight as a set progresses — is an effective way to do that because it pumps volume into your workout. Adding a circuits component to this down-the-ladder-styled routine also offers a cardiovascular benefit while boosting both strength and endurance. How it works Think of this as part strength training, part conditioning. The varying degrees of rep ranges will stimulate your muscles in new ways, and the circuit formatting will keep your heart rate elevated throughout the entire routine for maximum calorie burn. The ideal situation would be to take on…