Innholdsfortegnelse for September - October 2019 i Men's Fitness South Africa

Positivity So much has happened in our beautiful country over the past couple of months. With Eskom’s growing debt and a stagnant economy, everything seems to be very doom and gloom. I recently stumbled upon a familiar quote from a poem that pretty much realigned everything for me. The powerful message by Marianne Williamson has been used in numerous movies and plays, and by coaches all over the world in a bid to motivate their troops for battle. The most significant for me was when our late great Nelson Mandela used it in his 1994 inaugural address. I believe we can all use a little bit of that positivity in our lives right now. Regardless of the madness out there, it’s up to each and every one of us to…

Dietitians often caution against eating lots of high-energy foods, like nuts, to avoid putting on kilograms. But a one-year study presented at a recent Experimental Biology conference in the USA found that when subjects ate up to 15% of their daily calories in walnuts, it had no effect on their body weight, and even reduced their LDL (bad) cholesterol levels compared with non-nut eaters. And that wasn’t the only great walnut-centric revelation to come out of the meeting: A USDA study found that just 43 grams of walnuts a day can change your gut bacteria in a way that helps decrease inflammation and cholesterol, potentially improving heart health. Another study from the University of Georgia, USA, showed that diets high in polyunsaturated fats — like those found in walnuts —…

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…

“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 US…

IF YOU’RE LIKE ME, you see the word “used” in front of “tech” and you instantly think “junk” — outdated smartphones and virus-hobbled computers. And that’s a shame. Because used tech doesn’t have to mean bad tech. In fact, buying second-hand computers, tablets, and smartphones isn’t just an ethical move — after all, e-waste is a growing global problem — it’s a terrific way to score a total steal. That used smartphone? It could be brand new yet cost 40% less because the first buyer changed his mind about the model. That refurbished iPad could be a rejected birthday gift (wrong colour!) that was never even turned on. And the biggest source of second-hand stock? Trade-ins for newer models, though the current ones are working just fine. Here’s how to…

Whether you’re headed to an important interview, off to another day of work, or already having lunch meetings with your fellow execs, being well dressed and presenting yourself in the best way possible is vital to your success and progression in the working world. First impressions can last a lifetime, so we’re here to help make a lasting one that’s guaranteed to fast-track your progress up the ladder towards corporate success. You could easily head off to Brioni and scoop up a bespoke designer plaid suit for a healthy sum of cash, or you could follow our step-by-step strategy on how to get this impeccable look for less. The Suit Substitute the bespoke three-piece for this effortlessly sleek two-piece Limited Edition number. Add a little edge when you decide to…

Sunday 1) Roast two juicy Whole Chickens To have enough chicken for the week, roast two birds at once. Slather both with olive oil and salt/pepper; stuff one with halved lemons and the other with fresh thyme and a head of garlic cut in half. Roast at 190° till the thighs register 75° (50–60 minutes). Serve 1 breast with rice/quinoa and fresh spinach sautéed with garlic/onion. SMART MOVE: Buy loads of spinach, make extra rice, and chop tons of garlic/onion to use all week. Monday 2) Toss it into a Veggie-Rice Bowl In a bowl, mix fresh spinach, chopped garlic/onion, warm brown rice — it’s superfilling and has a great nutty flavour — and a breast’s worth of chunked chicken (steam them in a pot, or nuke the rice and…

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…

Jonathan Albon, OCR world champion and Spartan Race world champion. Unbeaten for nearly two years, this Briton is the world’s most dominant racer. Ryan Atkins, is a mountain biker and ultra runner from Canada and one of obstacle-racing’s most talented athletes. The World’s Toughest Mudder for two years running, he also won the impossibly sadistic Winter Death Race. Junyong Pak is another two-time World’s Toughest Mudder. Pak, is a 2:32 marathoner and a regular OCR podium finisher. He manages to do it all standing only 1.7m tall and weighing a mere 64 kilograms. Margaret Schlachter, the first-ever woman pro racer splits her time between consulting on races and running her website, www.dirtinyourskirt.com. David Magida, was one of Spartan’s first pro racers and ranked in the top 10 nationally in the…

Wall Climb A three metre high wooden wall HOW TO BEAT IT: Use your running momentum to catapult your chest to the top of the wall. “Hinge over the top at your waist”, Atkins says, then “while grabbing the top, pivot, swinging your legs around together”. Traverse Wall Hand and footholds anchored in a vertical wall HOW TO BEAT IT: There are plenty of forearm and grip-strength obstacles in any race. “Keep your body close to the wall like you do in rock climbing, so you can keep the weight on your feet and off your hands”, Magida advises. Cargo-Net Climb A large rope net strung vertically between two poles or over a wooden A-frame HOW TO BEAT IT: “Take your time”, Atkins says. “You’re better off catching your breath…

In movies, I’m always seeing guys lifting a girl up and having sex against a wall. I’ve tried it, but it doesn’t really work — is there some trick I don’t know about? TERRY L, JOHANNESBURG MOUSHUMI: Nope, there’s no trick to it, except being super-strong. Standing-up sex has lots of in-the-moment passion, but without a counter or some type of support, it’s not a position you’ll probably be able to hold for very long. That doesn’t mean you shouldn’t try it, though — it’s a great starting position. But you’ll want to move around, to the kitchen or the bedroom, after a few minutes. JENA: There are a few factors here you need to consider: 1) It’s Hollywood, so everything is an illusion. 2) There’s probably a chair somewhere…

If your Kryptonite is in the kitchen, you need a few recipes you can rely on to keep you eating healthy when you’d otherwise go astray. Here’s some expert advice from nutrition coach, Erin Blevins (wife of trainer Michael Blevins), who offers meal tips that’ll get you ripped even in winter. Prepare them all for a perfect day of eating — one that will fuel gains in the gym and keep body fat off without sacrificing flavour. They reheat well, too, so you can feast on leftovers the rest of the week. BREAKFAST Protein Pancakes MAKES: 2 SERVINGS INGREDIENTS 1 tsp butter2 scoops vanilla whey protein powder⅔ cup liquid egg whites⅓ cup skim milk (or low-fat coconut milk)1 tbsp almond flour1 dash cinnamon DIRECTIONS 1) Place a non-stick saucepan over…

How should a smart guy think about a Financial Manager handling his money? BRIAN M. JOHANNES BURG Do you perhaps believe the myth that all Financial Managers are only out to make a quick buck, or looking for the next victim to rip off? Well, that’s just rank BS. But before you hand over your life savings to a broker, do your research. Do you want to invest, trade, or do a combination of both? If you want to invest, make sure your adviser has ideas beyond throwing your money into a mutual fund. You can do that yourself without paying two fees (his and the mutual fund’s). If you want to trade, ask him how current events will affect various stocks. If he can’t answer the most basic questions,…

STRENGTH TRAINING CJ Murphy, M.F.S. Owner, Total Performance Sports, Everett, MA Jim Smith, C.P.P.S.Owner, Diesel Strength & Conditioning Zach Even-Esh Owner, Underground Strength Gym, Edison, NJ WEIGHT LOSS Bob Harper Fitness expert; trainer, NBC’s The Biggest Loser Chris Powell, C.S.C.S. Trainer; author; transformation specialist, ABC’s Extreme Weight Loss Frank G. Bottone Jr., Ph.D., R.D. Author, The Diet Denominator: Fill Your Tank for Less FINANCE Roy Cohen Career counselor; author, The Wall Street Professional’s Survival Guide; careercoachny.com Chris Bart, Ph.D. Business consultant; author, A Tale of Two Employees DERMATOLOGY Tina West, M.D. Board-certified dermatologist; founder of the West Institute, westskinlaser.com Annet King, Director of global education, the International Dermal Institute and Dermalogica PHYSICAL THERAPY Jay Dicharry, M.P.T., C.S.C.S. Director of biomechanics, Rebound Physical Therapy “ALWAYS LOOK FOR AN INSTRUCTOR WHO NOT…

Bet right now you’re feeling pretty curious yourself, huh? So here’s the deal. Researchers from the Florida State University in the US asked 278 heterosexual newly-wed couples to keep a sex diary of the frequency and quality of their sex during a two-week period. They also completed a personality profile measuring conscientiousness, agreeableness, openness to experience, neuroticism, and extraversion. When analysed, the diaries showed that how frequently the couples had sex (the average was three to four times in two weeks) depended on the personality of the woman: In the couples who had sex the most often, the woman was more agreeable or open to new experiences. Interestingly, the man's personality had no effect on frequency. (Hey- curious, not curious. neurotic, not neurotic -when are we not interested, right?) And…

Poke bowls are so popular in their Hawaii homeland that even liquor stores sell them fresh. But unless you’ve spent time in the American State of Aloha, you probably haven’t heard of them. That’s about to change. The term poke (POH-kay) means to section, slice, or cut. And that’s exactly what you’re getting with a poke bowl — a raw salad that combines tuna with fresh veggies and a bed of grains such as brown rice. Together, the bowl contains everything you want after a big workout: protein, fibre, and good fats — with hardly any calories. With poke spots popping up all over the USA, we asked Drew Crane, cofounder of Wisefish Poké in NYC, for a quick tutorial on making our own.…

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…

Now’s your chance to make your own seriously tasty punch. We’re not talking about simply spiking a bowl of juice, or fermenting random fruit in old ice cream containers for weeks in an attempt to make your own homemade cider. The traditional punch bowl has had a recent surge in popularity, this classic concoction — considered by many to be the world’s first cocktail — really is the perfect party drink. TRY THIS… Blood Orange Thai Chilli Punch 1 750 ml bottle silver tequila1 375 ml bottle orange liqueur2 cups blood orange juice (Can’t find it? Use OJ and pomegranate juice instead.)½ cup lime juice1 cup sparkling water⅓ cup Thai chilli simple syrup2 oranges, washed and thinly sliced 1 lime, washed and thinly sliced• Ice (to serve)• Smoked sea salt…

THE BETTER WEATHER RESISTANT COAT Mountain Man Fight the cold and steer the wind in the opposite direction with this near weatherproof limited edition faux sheepskin and fleece coat from Topman. It’s the perfect addition to any winter wardrobe. This durable piece with its timeless mountain man appeal is a definite must-have for the discerning man. Jacket: TOPMAN R1 999; Jersey: ZARA R429; Jeans: H&M R329;bShoes: ZARA R1 299; Belt: H&M R249; Watch: BELL AND ROSS R130 000. THE BETTER ESSENTIAL LEATHER Smooth Operator Leather jackets have become an essential for us all. Often adorned with studs and more than one unnecessary zip or pocket, we’ve decided to leave ‘complicated’ behind. Opt for a simpler and smoother styled jacket like this age-treated faux leather biker from ZARA. It’s guaranteed not…

Please tell our readers a little about yourself? I was born and raised in Kentucky, USA. I’m now living the life of commercial sales and I’m the proud owner of a fun-filled and super energetic Australian Shepherd. I’m blessed with a wonderful family and a great group of friends. Who was Rebekah before she adopted the health and fitness lifestyle? Before changing my lifestyle, I was consumed with work 100%. I often put myself on the back burner and didn’t make myself a priority. Stress became second nature to me. I was not the happiest camper. How has your journey shaped you into the person you are today? I no longer put myself last but have made myself a top priority. My health and physical shape are in their best…

Sunday 1) Cook up a big Pork Roast Rub the loin with a mix of garlic, rosemary, thyme, and sage or black pepper; set in a potjie with apple and red onion wedges. Roast till internal temp is 65° (about 45 minutes); the centre will be pink, and the pork juicy and flavourful. Serve with sautéed asparagus and quinoa. SMART MOVE: Buy enough asparagus for a few meals. To keep it fresh, stand it in a glass with 5 centimetres of water; cover loosely and fridge it. Monday 2) Pack it into Cheesy Quesadillas Marinate red onions and All Gold diced tomatoes with some chillies for 5 minutes. Add sautéed mushrooms, chopped zucchini, and/or canned beans. Heat 2 tortillas or wraps in a non-stick pan; fill ½ of each with…

Spartan Race The world’s most popular obstacle race, with 900 000 participants in 130-plus events. It’s also one of the most challenging. SLOGAN: “You’ll know at the finish line.” DISTANCE: 3+ miles / 8+ miles / 12+ miles #OF OBSTACLES: 15+ / 20+ / 25+ SIGNATURE OBS TACLE: Spear Throw. Heave the ancient Spartans’ most fearsome weapon 300-style into a mansize hay-bale target 8 metres away. Miss it and you’re in for a mandatory 30-burpee penalty. WHAT SETS IT APART: Competition trumps camaraderie here, as every heat is timed, so you’re on your own. No-frills obstacles, sandbag carries, rope climbs, and tire drags, are the definition of Spartan simplicity and brute physicality. Warrior Dash The first series to explode onto the scene. The beginner-friendly Warrior Dash has introduced more than…

▪ Last autumn, Spartan pro David Magida opened Elevate Interval Fitness (www.trainatelevate.com), a boutique group-training facility in Washington DC, USA. To build pre-launch hype, he began conducting an OCR training programme in Rock Creek Park, the city’s sprawling 700-hectare wilderness. The class proved wildly popular, attracting lawyers, politicos, and other pros for 90-minute suffer-fests of hauling sandbags up hills, running off-trail, through streams, and crawling under picnic tables. “People don’t want to train for a marathon anymore”, Magida says. “Or they do it once, it’s off the bucket list, and they wonder, ‘What’s next?’ Obstacle racing is truly an adventure.” Of course, in between the adventurous stuff were the body-weight exercises that can transform a lump of flesh into a proficient, strong, obstacle-tackling machine. We asked Magida for his top…

In my experience, 75% of men buy lingerie for their partners, and 75% of that lingerie ends up at the bottom of a drawer. So instead, go shopping together. Splurge on pieces you both like, and make her feel sexy and appreciated. If you play your cards right, she’ll be so excited from shopping you’ll get your own private lingerie show. DR KERNER If sexy lingerie’s not in her repertoire now, chances are she’ll wear it only on “special occasions” at most. If you’d like to change that (and your arousal is important), gently say, “Can I tell you something that really turns me on? Sexy lingerie. Could I buy you some?” Otherwise, don’t be surprised if it stays in the bag forever. MOUSHUMI Part of me wants to say,…

Paleo nutrition — in case you’ve been living in a cave — involves eating only foods available in the Paleolithic Era (meats, seafood, fruits, veggies, eggs, nuts, seeds, unprocessed oil). Still, the plan is as popular as ever. The relative plainness of “prehistoric” fare can make eating like early Homo sapiens a challenge. But with a little creativity, you can turn all your favourite foods — from hot wings to fajitas to burgers — into equally tasty Paleo treats. Here’s how to modernise the most “old-school” diet ever. Paleo Fajitas MAKES: 3 SERVINGS INGREDIENTS FOR MEAT • 450g organic skirt steak• tomatillo salsa FOR RUB 2 chipotles, soaked in water 30 minutes¼ cup olive oil¼ cup lime juice1 bunch cilantro, chopped1 tbsp black pepper2 tsp cumin FOR WRAPS 6 large…

It’s simple: Texting at the wheel doesn’t just distract you a little or take your eyes off the road for a few insignificant seconds. It also short-circuits the part of your brain that keeps you driving in a straight line on the road. And not even an ace car jockey like you is a match for a brain that’s gone AWOL. Researchers from the University of Houston, USA, hoping to learn why drive-texting is so deadly (see the frightening stats below), put students in high-fidelity simulators and distracted them with texting as well as complex and emotional questions. In all cases, their car handling became jittery — but only texting caused dangerous lane deviations and unsafe driving, because it severed the hand-eye connection needed to activate the “sixth sense” that…

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, and then wrap your thumb around it first. Now…

RIGHT WHEN YOU’RE getting used to a “no-carb” world, along comes a weight-loss trend even more difficult than forgoing bread: Forgoing food. Intermittent fasting (cycling between periods of fasting and eating) is the latest dieting craze to devour pop culture. The most buzzed about version is the “5:2” fast: Five days a week you eat like a normal human being, and the other two you, well, basically starve yourself. American talk show host Jimmy Kimmel used the 5:2 to shed kilos, and a small army has joined him. To visit 5:2’s website is to visit some sort of online tent revival: “It’s very easy to do and to maintain!” gushes one dieter. Another enthuses, “It makes me feel healthy and energetic!” According to science, it’s not bogus. In fact, fasting…

JOHN VARVATOS 1) DARK REBEL RIDER NOTES: Saffron, rockrose resin, Russian leather PERSONALITY: Rebellious WEAR IT: Racing your motorcycle RALPH LAUREN 2) OUD NOTES: Guaiac wood, incense, oud PERSONALITY: Prosperous WEAR IT: At your country house $240 (3.4 OZ), RALPHLAUREN.COM GIORGIO ARMANI 3) CODE PROFUMO NOTES: Green mandarin, nutmeg, leather PERSONALITY: Confident WEAR IT: For date night SALVATORE FERRAGAMO 4) TUSCAN SOUL LA CORTE NOTES: Jasmine, vanilla bourbon, white amber PERSONALITY: Artistic WEAR IT: To push the envelope EX NIHILO 5) AMBER SKY NOTES: Coriander, amber, sandalwood PERSONALITY: Sensual WEAR IT: Out for a night in Paris AGONIST 6) ONYX PEARL NOTES: Arabian oud, heliotrope, white musk PERSONALITY: Free spirited WEAR IT: To brighten up a brisk night Why let the season go out with a whimper? With a little…

Imagine prepping just one healthy, tasty, muscle-building protein like chicken, pork, or beef, then turning that into seven days’ worth of meals that take almost no planning, very few ingredients, and — except for the first day — no more than 15 minutes to make. Impossible? Not when you use these simple suggestions we’ve put together with the help of American Chef, Author, and TV personality James Briscione, Director of Culinary Development at the famed Institute of Culinary Education in NY, USA - and the first-ever two-time champion of the Food Network show Chopped. For more recipes, you can visit us online at mensfitness.co.za. But really, you can pretty much just wing it using these basic directions. Dig in!…

Sunday 1) Cook up a nice, big Rump Roast (PIC, OPPOSITE PAGE) Season a 2.5-kilogram rump roast with salt/pepper, then sear in a potjie on the coals. Add beef broth and roast at 170° till the internal temp is 70° (about 40 minutes). Simmer the roast juice in a pan with some soy sauce till it thickens. Serve roast with sauce, steamed broccoli, and brown rice or quinoa. SMART MOVE: To save time, buy fresh broccoli florets (the freshest broccoli is purplish, with no brown spots) not a whole head. They’re a bit pricier, but — no chopping. Monday 2) Add it to a Veg & Grain Bowl In a bowl, mix a can of chickpeas, chopped cucumbers and green onions, grape tomatoes, lemon juice, and instant couscous. Cube some…

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,…

The ubiquitous fire jump “Fire jumps are more of a mental challenge than a physical one”, Schlachter says. Still, if you’re new to racing, respect it. “Don’t try to be a hero and perform some cool trick (a heel click or somersault) for the camera.” Instead, advises Albon, time your pre-jump step as close to the fire as possible, then use your momentum to jump high and far. Once you’re airborne, look past the fire to where you’re landing, and stick it. Silly mug is optional.…

At its highest levels, obstacle racing requires incredible cardiovascular fitness and impressive functional strength. For multisport athlete Ryan Atkins, both came naturally as the result of his diverse athletic interests. A former wrestler and rugby player, Atkins won multiple cycling world championships (trials and mountain) in his teens. Today, the Canadian is an American ranked mountain biker who, between back-to-back victories in the World’s Toughest Mudder (24-hour race in which you complete as many laps of a eight-kilometre obstacle course as possible), still managed to dabble in adventure racing, ultra-running, rock climbing, weight training, cycling, Nordic skiing, and hard labour - quite a laundry list of fitness feats. We asked Atkins which activities offer the best preparation for obstacle racing and why. 1. Trail Running Every pro we talked to…

I keep hearing that prawns are dirty or that fishing for it hurts the environment… so, should I stop eating it entirely?TIM B, CAPE TOWN “Absolutely not! Shrimp is a great source of protein, vitamins, minerals, and fatty acids”, says Kristy Del Coro, a Senior Culinary Nutritionist for American food watchdog group SPE Certified. But not all shrimp is created equal, she adds, so you need to buy wisely. Some facts: There are two types of shrimp: farmed and wild-caught. Farmed is raised mainly in Asia — often in filthy waters — so it can be full of germs and parasites (Consumer Reports recently found harmful bacteria, like E.coli, in 60% of raw imported farmed shrimp) and/or antibiotics, disinfectants, and pesticides. Wild-caught shrimp isn’t farmed in floating faeces! Or given…

Ever wanted to taunt your opponents at the gym like they do in the WWE? How about building a back, or chest, or forearms as big as Cena’s? Learn from the charismatic demeanour of a worldwide wrestling icon how to purposefully advance your own strength and performance. Be the kind of guy that challenges yourself in every workout, pulling off that last rep like Cena doing a finishing suplex - hoisting men larger than he is high into the air. Let Men’s Fitness teach you how to channel your inner beast and push yourself harder, and further than ever before. We’ve got the routine that’ll help morph you into a living legend, all you need is the aggression and vigour. How It Works ▪ Our goals are superficial in nature:…

▪ When you “can’t commit” to working out, is it because a) you don’t have time, b) you don’t have enough equipment, or c) both? If you said yes to any of those, it’s time to rethink your routine — and, frankly, lose the excuses. Because the truth is, even if you have only one weight and just a few minutes, you can still get ripped with these kick-ass routines. So next time we test you, let’s hope you have the right answer. How It Works ▪We have three workouts for you. Pick the one that’s right for the equipment and space you have access to — for example, if you find yourself training in your mother’s garage with the rusty dumbbell she uses as a doorstop — or, if…