Innholdsfortegnelse for November - December 2019 i Men's Fitness South Africa

52 Mondays, right? Yup, it’s that time again. Time to dust off the resolution notebook from the year that’s passed, see what the scoresheet reveals and just exactly how many of the goals were met in 2019. This ritual will then be followed-up by writing an even more ambitious list of goals for 2020. Personally, I have found it a lot more manageable to actually keep these under “notes” on my phone; at least it’s easier to track – not necessarily easier to follow and meet said goals. A year seems like a long time, but essentially we only have 52 Monday mornings to make the most of the week ahead. Most of us, myself included, will only be back in the office on the second Monday of 2020 and…

Zero Sugar Diet, is an in-depth eating plan specifically designed to detox your body, bring your hormones into balance, heal your liver, and take away food cravings while delivering rapid weight loss. Generally speaking, it works by doing one thing very, very effectively: drastically lowering your sugar consumption while boosting your fibre intake at the same time. Zero Sugar Diet requires lots of whole foods like fruits, vegetables, and whole, unprocessed grains; plenty of lean, healthy, satisfying, sugar-free foods like eggs, turkey, chicken, and fish; and just the right amount of sugar-free fats, like guacamole. With the dishes here — a sampling of a full day’s worth of food courtesy of Zero Sugar Diet (Ballantine Books) — you’ll replace simple carbs with high-fibre foods and see your belly starting to…

Cold-press juice is more nutritious and even lasts longer in the fridge. Calling all juicing fiends: If you haven’t invested in a “cold press” (aka masticating) juicer yet, do it now. That’s right: Now. Here’s why: Juicers come in two basic types. The most common, the “centrifugal” juicer, grinds and spins fruits and veggies at high speed to separate juice from pulp, in the process creating heat (hence “cold” in the name of its competitor, the “cold press”). But, more notably, a centrifugal juicer also creates oxidation, which can damage nutrients and affect the juice’s shelf life. (Think: Apple slices turning brown when exposed to air.) A masticating juicer, on the other hand, slowly crushes the fruit/veg and squeezes out the juice, which extracts more juice, especially from leafy greens.…

If I’m eating clean, is three hours of cardio a week enough to lose fat?ELIAS S, JOHANNESBURG If you make the right meal (and drink) choices, get enough sleep, and do resistance training (to boost calorie burning), then, yes, three hours of cardio a week should do it. While you’re at it, try these tweaks to ignite extra fat burning: DURATION: Do 30–60 minutes of cardio at a time. INTENSITY: Keep your heart rate at 65–85% of your anaerobic threshold but spike it with higher-intensity intervals. FREQUENCY: I’d say daily, so it becomes routine. But bottom line, do what fits your schedule without adding stress — that raises cortisol, causing your body to hoard the very fat you’re trying to jettison. Just be consistent and have fun with it, because…

BEAUCIENCE 1) Men’s Protective Moisturising SPF 15 Cream This Moisturising SPF15 Cream for Men is a luxurious day cream which will leave your skin feeling soft and cared for. BEAUCIENCE.CO.ZA CLINIQUE 2) For Men Anti-Age Eye Cream An all-in-one anti-ageing eye cream, formulated with Shea Butter and Caffeine to intensely hydrate the eye area while diminishing and correcting the look of dark circles, fine lines and puffiness. CLINIQUE THERAVINE 3) Super-Hydrating Day Cream A special formulation to reset the moisture balance in dehydrated skin types. It contains intensely hydrating actives which help retain moisture and has a slow release action, keeping your skin moisturised for up to 24 hours. THERAVINE.CO.ZA L’OREAL 4) Pure Clay Detox Face Wash contains three pure clays, combined with charcoal, in a cleansing gel for clearer,…

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 sauté…

Jason is an avid fitness enthusiast himself. In person the 44-year-old Jason Ellis looks about 30, and is not the kind of celebrity who seems less handsome or more normal in real life. He is more muscular and more attractive than you might expect and radiates confidence with his icy blue eyes and disarming smile and voice. Every year for the past 15 years Jason has attended the Olympia with his entourage of friends and colleagues. He has become a social media phenom with over 5.5 million followers across all of his social media accounts and has forged one of the strongest brands in the fitness industry. “King of Covers,” as Jason is more affectionately known by, is a brand name and slogan which he has earned over the last…

ZERO SUGAR DIET CHAMPIONS FOODS THAT HAVE MORE FIBRE THAN SUGAR. THAT’S THE “SWEET SPOT” — A DIETARY SAFETY ZONE THAT WILL PROTECT YOU FROM DAMAGE. ONE MY STRUGGLE WITH SUGAR IF YOU ASKED THE 25-YEAR-OLD ME TO PREDICT WHAT my 40s would look like, I would have used just one word to describe them: fat. Fat was my inevitable destiny. I’d grown up as a lonely latchkey kid with a serious sugar addiction; my best friends were the Three Musketeers, and all I knew of the world outside my suburban Pennsylvania neighbourhood was French vanilla, English toffee, and Dutch chocolate. When my 90 kilograms went into the US Navy Reserves after college, I could see the disgust on the faces of the basic-training instructors: Who sent us this leaky…

Want to look like this? Here’s everything you need: the shortest and surest path to attaining a physique that Michelangelo’s David would be jealous of our ultimate comprehensive fitness plan for getting your entire fitness regimen back on track this year the greatest rippling abs routine ever devised — and everything else you could possibly need to motivate, challenge, and fuel yourself to achieve the body of your dreams in 2020.…

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 hip bone either…

One of the first things Officer Rob Capezio learnt in the police academy was that a strong, fit body is crucial to meeting the demands of the job. It’s a lesson that stuck with him. From that moment on, fitness was core to his daily routine. But when, after five years on the force, he left Pittsburgh and big-city life behind to move to a home in Pennsylvania’s smaller, more family-friendly Cranberry Township, he was also forced to leave behind the sprawling, well-equipped police gym where he’d put on all his muscle. What he found at the Cranberry Township PD in the US instead was one small, bare-bones weight room. “When I first started in Cranberry, all we had was a treadmill, an elliptical, a cable crossover machine, and an…

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…

Rejoice, fellas: You needn’t banish your favourite bowl of gloppity goodness to cheat days, or — even more depressing — load your go-to sauce on some underwhelming pasta understudy (see: “whole wheat”, anything labelled “gluten-free”).Easy-to-make spiralised vegetables — whole veggies sliced into spaghetti-like threads — can turn the tuber or legume of your choice into a to-die-for Italian feast. Unlike flour-based pastas, noodles made of squash, beets, sweet potatoes, et al, are low in calories, high in smart carbs/fibre, super filling (because of their water content), and won’t spike your blood sugar. Best of all, with the right sauce, they’re flat-out tasty as hell. Squash spaghetti! (And other great plant pastas) More than 20 veggies can be spiralised. Here, the six we love most. SWEET POTATO TASTE: Honeylike; makes sauces…

Sure, Swedish-born chef Gabriel Hedlund is a Michelin star winner. But seeing his lean physique and massive bi’s, it’s words like “fitness freak” not “full-time foodie” that instantly springto mind. One of his secrets: the vegetable-heavy, intrinsically healthy New Nordic fare (like raw mackerel with nasturtium, green tomato, and horseradish) he’s become famous for. But Hedlund follows an even simpler diet at home and sticks to a strict fitness regimen, too. We asked the chef, whose new joint N’eat (short for “Nordic eatery”) just opened in NYC, USA, for specifics. How do you balance a chef’s lifestyle — crazy hours, tons of food — with staying fit? It’s about staying focused. What I cook at the restaurant is all about flavour; what I cook at home is more like what…

NOW, WE’D NEVER, EVER, try to stand between you and your first marathon, a major weight loss, or the job of your dreams. Thinking big — and having big goals — is important, especially as you set your sights on a new year. That said, sometimes thinking a little bit smaller — in fact, maybe making just a few minor tweaks to your routine — can yield some pretty big W’s, too. That could mean just swapping out a single drink of the day for water and watching your weight plummet. Or using a simple timer at your desk that will up your productivity tenfold. Or even doing some very small, invisible exercises that will have a major impact on your sex life. Best of all: None of these tricks…

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…

A simple, healthy diet — one that’s high in fibre and low in sugar, preservatives, and unhealthy fats — is all that’s needed to keep your body’s inner workings as smooth and sleek as the day they rolled off the assembly line. But for those rare (we hope) times when you’ve been overindulging in the bad habits of the past, help your body recover from an excess of abuse by going big on these nine foods. Asparagus It’s a natural diuretic, so asparagus can help relieve bloating and other unpleasant feelings. Its balance of amino acids and minerals may also work to alleviate hangover symptoms. Avocado This super fruit contains two oils, linalool and geranyl acetate, shown to have a positive effect on digestive disorders. In a study in the…

LET’S NOT KID EACH OTHER: AS MUCH AS WE HIT THE GYM TO FEEL AWESOME, LIVE LONGER, COMPETE WITH OUR BUDDIES, RELIEVE stress, and, of course, have a damn good time slinging giant pieces of steel, it doesn’t hurt that working out makes us look damn good too. Which means that, if you’re a guy seeking to round out your sex appeal, you’re probably more than familiar with all the coveted (admittedly superficial) physical attributes that constitute a “perfect male physique” — the ones even hardcore gym rats have trouble achieving. These include the well-defined arm “horseshoe” (see: Mark Wahlberg in The Fighter), ridiculously chiselled V-cut abs (see: Brad Pitt in Fight Club), and the giant wingspan of a well-carved upper back (see: Hugh Jackman in any film in which…

Let’s say your goal for 2020 isn’t quite as ambitious as looking like a perfectly carved statue. If you just want to get back in amazing shape, feel great, and lose kilograms (let’s face it: that’s still a really tall order!), we’ve got the ultimate plan for you. With the plan that follows, you’ll see instant results in just a couple of weeks: Your face and jawline will have thinned out, your chest, back, and shoulders will have grown to shirt-tightening status, you’ll see visible veins in your arms, and your abs will emerge. Best of all: it’s beginner-friendly and built around the basics. But don’t let that word basic fool you — you’ll be drenched in sweat after every session. So let’s get started — your inner strength is…

A pot that takes your pasta seriously Not all pasta pots are created equal: Our biggest pet peeve is a too-short drainer insert that doesn’t fit enough noodles for a group. The Legend Euro Chef Stainless-Steel 24cm Stockpot, however, is the right size and has a clear lid so you can see what’s up and the 8.5L capacity is perfect for preparing large meals. It’s also dishwasher safe with cool-touch handles. A smart, affordable spiralizer The Humble and Mash quick prep spiralizer has a unique multi-blade system allowing you to create different types of noodles with three blades to choose from: ribbon, thin spiral and thicker spiral. You can quickly and easily enjoy endless creative possibilities using marrows, carrots, potatoes, apples, beetroot and much more. Nobody’s favourite way to cut…

BRYAN MAYER, DIRECTOR OF BUTCHERY EDUCATION, FLEISHERS CRAFT BUTCHERY What’s the best cut of beef to cook at home if I want a lean steak but one that still has lots of flavour?MATT M, PORT ELIZABETH “The merlot steak — some call it the velvet steak — is incredibly lean, but it’s also a beefy and extremely flavourful, quick-cooking cut. It’s roughly 450g and comes from the heel of the round, or the back leg. It’s something like a flank steak but without all the muscle fibres. Salt it an hour before you make it, then throw it into a hot skillet with a little bit of extra-virgin oil and cook it (three or four minutes per side for medium-rare), and that’s pretty much all there is to it. Let…

SO YOU FINALLY persuaded HR to buy you that standing desk. Congrats! (Also: Welcome to 2020.) Maybe you’ve invested in a stress ball, tomato timer, foam roller, and standard-issue sound-cancelling headphones, too. This is all great stuff to improve your daily grind, and we wholeheartedly approve. But if you think you’ve done everything you can to pimp your workspace for the sake of your productivity, you’ve still got a ways to go. With the smart buys that follow, you can turn any drab cubicle into an oasis of good energy and intense focus where great work gets done. Because when you’re at the office, you should work smarter and faster, not harder. Get a more charitable foundation Sure, a standing desk helps break the office monotony, but it also shifts…

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…

When you Google the words male friendship, you get articles with headlines like “Do Men Suck at Friendship?” Well, do they? Men do not suck at friendship. Men’s friendships just look different from women’s friendships. There’s a myth that somehow because we’re not as emotionally or physically expressive as women, our friendships are less than. So how do men’s friendships actually work? Men like to get together, but they like to get together shoulder-to-shoulder, not face-to-face, like women do. They feel more comfortable doing activities with other guys. Men would rather play golf or watch the game than sit together in an intimate French restaurant sharing a bottle of wine. Can shoulder-to-shoulder friendships be meaningful? Absolutely. Shoulder-to-shoulder allows you to get into highly personal stuff. What happens is that, for…

SUCROSE Also known as table sugar to you and me, it’s the granular stuff, teaspoon or two you add to your coffee, those fine white crystals dusted over a deep-fried koeksister. It’s a slightly complicated molecule, so our bodies don’t really want to have to deal with it. In fact, within seconds of sucrose hitting our intestines, our enzymes split it into two separate molecules: glucose and fructose. GLUCOSE This is simple sugar found in all carbs that is used immediately by our bodies for energy or stored in the muscles and the liver as glycogen. That’s the stuff that shoots directly into the bloodstream and causes our pancreas to pump out insulin; insulin pulls it out of the bloodstream so the body can use it, and if there’s too…

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…

No question about it: Protein is king. But more isn’t necessarily better — there’s a limit to how much your body can use in a setting (about 30g). Plus, to avoid breaking down muscle protein, you need to pair it with just enough carbs (yeah, the macro you keep neglecting) to repair damaged tissue and stimulate new growth. More specifically, complex carbs help restore glycogen levels and shuttle protein quickly and more efficiently to depleted muscle cells. Timing is crucial, too: Studies show that getting about 20g of protein and 20g of carbs an hour before and after training (45 minutes of resistance training and moderate cardio, four days a week) is the perfect trifecta for amping total body mass. So how do you put it all together? Check out…